Sábado - 18.02.17

Performance P9

WOD 1
8’ EMOM:
     • 1º min: 5 Squat Cleans (155 / 105 lbs) + 6 Burpees
     • 2º min: 15 Toes To Bar
2' Rest
8’ EMOM:
     • 1º min: 4 Squat Cleans (185 / 135 lbs) + 5 Burpees
     • 2º min: 10 Chest To Bar
2' Rest
8’ EMOM:
     • 1º min: 3 Squat Cleans (225 / 155 lbs) + 4 Burpees
     • 2º min: 5 Ring Muscle Ups
Rest 5'

WOD 2
21-15-9:
     • Wall Balls (30 / 20 lbs)
     • Bar Muscle Ups
     • Thrusters (95 / 65 lbs)
     • Box Jump Overs (24" / 20")
     • American Kettlebell Swings (32 / 24 kg)

WOD 3
"Midline Stabilization"
     • 4 x 30" Hip Extension Hold (45 / 25 lbs)
     

CrossFit P9

WOD
30' AMRAP Filthy Fifty (Times de 2):
     • 50 Box Jumps (24" / 20")
     • 50 Jumping Pull Ups
     • 50 American Kettlebell Swings (24 / 16 kg)
     • 50 Lunges
     • 50 Knees To Elbows
     • 50 Push Presses (45 / 35 lbs)
     • 50 Supermans
     • 50 Wall Balls (20 / 14 lbs)
     • 50 Burpees
     • 50 Double Unders