CrossFit P9

WOD: Quarta Feira - 08.07.15

Mobilidade
Ombro

Strength
4 x 3 of Drop Jerks @ 50% of 1RM for Jerk

WOD
“Burn, Shoulder Burn”

Rx:
5 Rounds for Time of:
     • 8 Hang Snatches (95 lbs / 65 lbs)
     • 50 Double Unders

Intermediate:
5 Rounds for Time of:
     • 8 Hang Snatches (75 lbs / 55 lbs)
     • 150 Single Unders

Rx+:
5 Rounds for Time of:
     • 8 Hang Snatches (115 lbs / 85 lbs)
     • 50 Double Unders

Scaled:
5 Rounds for Time of:
     • 8 Hang Snatches (65 lbs / 45 lbs)
     • 100 Single Unders

1RM = 1 Rep Max