CrossFit P9

WOD: Sexta Feira - 03.07.15

Mobilidade
Quadril

Strength
4 x 3 of Sumo Deadlifts @ 70% of 1RM of Deadlift

WOD
“Snatcho Dip”

Rx:
5 Rounds for Time of:
     • 7 Power Snatches (135 lbs / 105 lbs)
     • 14 Ring Dips

Intermediate:
5 Rounds for Time of:
     • 7 Power Snatches (95 lbs / 65 lbs)
     • 14 Dips on the Box

Rx+:
5 Rounds for Time of:
     • 7 Power Snatches (155 lbs / 125 lbs)
     • 14 Ring Dips

Scaled:
5 Rounds for Time of:
     • 7 Power Snatches (65 lbs / 45 lbs)
     • 14 Dips on the Box

1RM = 1 Rep Max