CrossFit P9

WOD: Terça Feira - 30.06.15

Mobilidade
Quadril

Skill
4 x 1 of: 2 Front Squats + 1 Thruster @ 60% of 1RM for Front Squat

WOD
“11s”

Rx:
10-9-8-7-6-4-3-2-1 of:
     • Pull-Ups
1-2-3-4-5-6-7-8-9-10 of:
     • Clean and Jerks (155 lbs / 105 lbs)

Intermediate:
10-9-8-7-6-4-3-2-1 of:
     • Jumping Pull-Ups
1-2-3-4-5-6-7-8-9-10 of:
     • Clean and Jerks (115 lbs / 95 lbs)

Rx+:
10-9-8-7-6-4-3-2-1 of:
     • Chest-to-Bars
1-2-3-4-5-6-7-8-9-10 of:
     • Clean and Jerks (185 lbs / 125 lbs)

Scaled:
10-9-8-7-6-4-3-2-1 of:
     • Ring Rows
1-2-3-4-5-6-7-8-9-10 of:
     • Clean and Jerks (95 lbs / 65 lbs)

1RM = 1 Rep Max