CrossFit P9

CrossFit P9: Quarta Feira - 29.07.15

Mobilidade
Ombro

Strength
4 x 3 of Split Jerks @ 65% of 1RM for Clean & Jerk 

WOD
“Raise Your Hands”

Rx:
17’ AMRAP of:
     • 3 Shoulder-to-Overheads (S2Os) (155 lbs / 105 lbs)
     • 6 Handstand Push-Ups (HSPUs)
     • 400m Run

Intermediate:
17’ AMRAP of:
     • 3 Shoulder-to-Overheads (S2Os) (115 lbs / 85 lbs)
     • 6 Handstand Push-Ups on the Box
     • 400m Run

Rx+:
17’ AMRAP of:
     • 3 Shoulder-to-Overheads (S2Os) (185 lbs / 135 lbs)
     • 6 Handstand Push-Ups (HSPUs)
     • 400m Run

Scaled:
17’ AMRAP of:
     • 3 Shoulder-to-Overheads (S2Os) (95 lbs / 65 lbs)
     • 12 Diamond Push-Ups (HSPUs)
     • 400m Run

1RM = 1 Rep Max