CrossFit P9

WOD: Quarta Feira - 24.06.15

Mobilidade
Ombro

Strength
5 x 2 of Push Jerks @ 80% of 1RM for Push Press

WOD
“5 of 4 of 15”

Rx:
5 Rounds of:
     • 1 min: 10-15 Cal Row
     • 2 min: 10-15 Ring Dips
     • 3 min: 10 KB Snatches (24 kg / 16 kg)
     • 4 min: 15 Burpees

Intermediate:
5 Rounds of:
     • 1 min: 10-15 Cal Row
     • 2 min: 10-15 Banded Ring Dips
     • 3 min: 10 KB Snatches (20 kg / 12 kg)
     • 4 min: 12 Burpees

Rx+:
5 Rounds of:
     • 1 min: 15-20 Cal Row
     • 2 min: 10-15 Ring Dips
     • 3 min: 10 KB Snatches (32 kg / 24 kg)
     • 4 min: 15 Burpees

Scaled:
5 Rounds of:
     • 1 min: 10-15 Cal Row
     • 2 min: 10-15 Diamond Push-Ups
     • 3 min: 10 KB Snatches (16 kg / 8 kg)
     • 4 min: 9 Burpees