CrossFit P9

WOD: Sexta Feira - 26.06.15

Mobilidade
Quadril

Strength
4 x 3 of Snatch Grip Deadlifts @ 90% of 1RM of Deadlift

WOD
“Me myself and I”

Rx:
4 Rounds of:
     • 1 min: ME Snatches (135 lbs / 95 lbs)
     • 2 min: ME T2Bs
     • 3 min: ME Wall Balls (20 lbs / 14 lbs)

Intermediate:
4 Rounds of:
     • 1 min: ME Snatches (115 lbs / 85 lbs)
     • 2 min: ME K2Es
     • 3 min: ME Wall Balls (16 lbs / 12 lbs)

Rx+:
4 Rounds of:
     • 1 min: ME Snatches (155 lbs /105 lbs)
     • 2 min: ME T2Bs
     • 3 min: ME Wall Balls (20 lbs / 14 lbs)

Scaled:
4 Rounds of:
     • 1 min: ME Snatches (95 lbs / 65 lbs)
     • 2 min: ME V-Ups
     • 3 min: ME Wall Balls (14 lbs / 9 lbs)

1RM = 1 Rep Max
ME = Max Effort
T2B = Toes-to-Bar
K2E = Knees-to-Elbow