CrossFit P9, Performance P9

Sábado - 13.01.18

Performance P9

WOD 1
 15' EMOM of: 
     • 1 min - 60 Double Unders
     • 2 min - 12 DB Power Cleans (50/30 lbs)
     • 3 min - 6/3 Muscle Ups
Rest 5' 
WOD 2
For Time (10' Time Cap):
     30 - 20 - 10
     • DB Shoulder To Overhead (50/30 lbs)
     • T2B
     • Burpees
Rest 5'
WOD 3
 5 Rounds For Time of (16' Time Cap):
     • 10 Overhead Squats (135/95 lbs)
     • 1 Legless Rope Climb

DB = Dumbell
T2B = Toes To Bar

CrossFit P9

WOD (In Team of 2):

For Time (25' Time Cap):
     100m Run With Medball Alternated
     8 Rounds of
     • 5 Toes To Bar
     • 10 KB Swings (24/16 kg)
     
     200m Run With Medball Alternated
     6 Rounds of
     • 7 Knees To Elbows
     • 15 Russian KB Swings (24/16 kg)
     
     400m Run With Medball Together
     8 Rounds of
     • 10 Sit Ups With Medball
     • 20 KB SDHP (24/16 kg)
     
KB = Kettlebell
SDHP = Sumo Deadlift High Pull