CrossFit P9, Performance P9

Sábado - 04.02.17

CrossFit P9

WOD
For Time (Times de 5):
     • Estação 1: 800m Run
     • Estação 2: 100 Shoulders-to-Overhead (115 / 85 lbs)
     • Estação 3: 100 Burpee Box Jump-Overs (24’’ / 20’')
     • Estação 4: 5000m Row
     • Estação 5: 100 Double KB Front Squats (24 / 16 kg)

Performance P9

WOD 1
3’ AMRAP of:
     • Buy-In: 75 Double Unders
     • 15 Deadlifts (225 / 155 lbs)
     • 15 Burpees Over-the-Bar
3' Rest
3’ AMRAP of:
     • Buy-In: 75 Double Unders
     • 10 Deadlifts (275 / 185 lbs) 
     • 10 Burpees Over-the-Bar
3' Rest
3’ AMRAP of:
     • 5 Deadlifts (315 / 225 lbs) 
     • 5 Burpees Over-the-Bar
Rest 10'

WOD 2
3 Rounds for Time:
     • 18 Cal Assault Bike
     • 15 Cal Row
     • 12 Box Jump-Overs (24" / 20")
     • 9 Overhead Squats (185 / 125 lbs)
     • 6-4-2 Rope Climbs

WOD 3
"Midline Conditioning"
For Time (In Teams of 2):
     • 150 Weighted Sit-Ups (45 / 35 lbs)
     • 150 Toes-to-Bars (T2Bs)