CrossFit P9, Performance P9

Sábado - 26.08.17

Performance P9

WOD 1
12' EMOM of:
     • 50 Double Unders
     • 20 Kettlebell Swings (24 / 16 kg)
     • 10m Handstand Walk
4' Rest
WOD 2
Partner Workout
For Time (18' Time Cap)
     • 21 Deadlifts (225 / 155 lbs) / Handstand Hold
     • 9 HSPU / Deadlift Hold
     • 15 Deadlifts / Handstand Hold
     • 13 HSPU / Deadlift Hold
     • 9 Deadlifts / Handstand Hold
     • 17 HSPU / Deadlift Hold
* If the Bar Falls Down, The Pair Must Run 100m
WOD 3
Partner Workout
8 Rounds For Time: (12' Time Cap) 
     • 4 Bar Muscle Ups
     • 2 Cleans (Ascending Weight)
Mens (135 / 155 / 175 / 195 / 215 / 235 / 255 / 275 lbs)
Womens (75 / 95 / 105 / 125 / 155 / 175 / 195 lbs)

EMOM = Every Minute on The Minute
HSPU = Handstand Push Up 

CrossFit P9

WOD
For Time : (In Team of 3)
     15 Rounds of "Cindy" With Deadlift Hold
     • 5 Pull Ups
     • 10 Push Ups
     • 15 Air Squats
    +
     15 Rounds of "DT" with Pull Up Hold
     • 12 Deadlifts (155 / 105 lbs)
     • 9 Hang Power Cleans
     • 6 STO

STO = Shoulder to Overhead