CrossFit P9

CrossFit P9: Quarta Feira - 12.08.15

Mobilidade
Ombro

Strength
4 x 3 of Split Jerks @ 75% of 1RM for Clean & Jerk 

WOD
“Dani & Raul”

Rx:
For Time:
     • 180 Double Unders
     • 150 Russian KB Swings (24 kg / 16 kg)
     • 120 Air Squats
     • 80 Box Jump Overs (24" / 20")
     • 40 Pull-Ups
     • 20 Cleans (135 lbs / 105 lbs)

Intermediate:
For Time:
     • 180 Double Unders
     • 150 Russian KB Swings (20 kg / 12 kg)
     • 120 Air Squats
     • 80 Box Jump Overs (20" / 20")
     • 40 Pull-Ups
     • 20 Cleans (115 lbs / 85 lbs)

Rx+:
For Time:
     • 180 Double Unders
     • 150 Russian KB Swings (32 kg / 24 kg)
     • 120 Air Squats
     • 80 Box Jump Overs (30" / 24")
     • 40 Pull-Ups
     • 20 Cleans (155 lbs / 115 lbs)

Scaled:
For Time:
     • 180 Double Unders
     • 150 Russian KB Swings (16 kg / 8 kg)
     • 120 Air Squats
     • 80 Box Jump Overs (20" / 20")
     • 40 Pull-Ups
     • 20 Cleans (95 lbs / 65 lbs)

1RM = 1 Rep Max
KB = Kettlebell