CrossFit P9

WOD: Sexta Feira - 05.06.15

Mobilidade
Quadril

Strength
4 x 3 of Halting Snatch Grip Deadlifts @ 60% of 1RM

WOD
“BPM Ladder”

Rx:
For Time:
     • 5 Snatches (135 lbs / 95 lbs)
     • 5 Burpees over the Bar
     • 10 Pistols
     • 20 Double Unders
     • 550m Run
     • 40 Double Unders
     • 20 Pistols
     • 10 Burpees over the Bar
     • 5 Snatches

Intermediate:
For Time:
     • 5 Snatches (95 lbs / 65 lbs)
     • 5 Burpees over the Bar
     • 10 Pistols
     • 20 Double Unders
     • 550m Run
     • 40 Double Unders
     • 20 Pistols
     • 10 Burpees over the Bar
     • 5 Snatches

Rx+:
For Time:
     • 5 Snatches (155 lbs / 105 lbs)
     • 5 Burpees over the Bar
     • 10 Pistols
     • 20 Double Unders
     • 550m Run
     • 40 Double Unders
     • 20 Pistols
     • 10 Burpees over the Bar
     • 5 Snatches

Scaled:
For Time:
     • 5 Snatches (75 lbs / 55 lbs)
     • 5 Burpees over the Bar
     • 10 Pistols
     • 20 Double Unders
     • 550m Run
     • 40 Double Unders
     • 20 Pistols
     • 10 Burpees over the Bar
     • 5 Snatches

1RM = 1 Rep Max