CrossFit P9

WOD: Terça Feira - 07.07.15

Mobilidade
Quadril

Skill
4 x 1 of: 2 Front Squats + 1 Thruster @ 65% of 1RM for Front Squat

WOD
“Do the Math”

Rx:
     • 20-30-40 of Russian KB Swings (24 kg / 16 kg)
     • 20-25-30 of Wall Balls (20 kg / 14 kg)
     • 15-20-25 of Deadlifts (135 lbs / 95 lbs)

Intermediate:
     • 20-30-40 of Russian KB Swings (20 kg / 12 kg)
     • 20-25-30 of Wall Balls (16 kg / 12 kg)
     • 15-20-25 of Deadlifts (115 lbs / 85 lbs)

Rx+:
     • 20-30-40 of Russian KB Swings (32 kg / 24 kg)
     • 20-25-30 of Wall Balls (20 kg / 14 kg)
     • 15-20-25 of Deadlifts (155 lbs / 105 lbs)

Scaled:
     • 20-30-40 of Russian KB Swings (16 kg / 8 kg)
     • 20-25-30 of Wall Balls (14 kg / 9 kg)
     • 15-20-25 of Deadlifts (95 lbs / 75 lbs)

1RM = 1 Rep Max