CrossFit P9, Performance P9

Sábado - 27.01.18

Performance P9

WOD 1
 15' EMOM of: 
 Min 1 - 3:
     • 4 C2B
     • 4 Squat Snatches (95/65 lbs)
 Min 4 - 6:
     • 5 C2B
     • 3 Squat Snatches (135/95 lbs)
 Min 7 - 9: 
     • 6 C2B
     • 2 Squat Snatches (185/135 lbs)
 Min 10 - 12:
     • 7 C2B
     • 1 Squat Snatches (225/155 lbs)
 Min 13 - 15: 
     • 8 C2B
     • 1 Squat Snatches (245/175 lbs)
 Rest 5' 
WOD 2
4 Rounds For Time (15' Time Cap):
     •  200m Run
     • 10 KB Squat Clean (24/16 kg)
     • 5 Bar Muscle Ups
Rest 5'
WOD 3
 4 Rounds For Time of (12' Time Cap):
     • 10 Strict HSPU
     • 10 Ring Dips
     • 10 Push Ups
     • 10 Burpees

KB = Kettlebell

CrossFit P9

WOD (In Team of 3):

25' AMRAP of:  
• Partner 1: 200m Farmer's Walk (24/16 kg)
• Partner 2: AMRAP of
     • 5 Sit Ups To WallBall
     • 10 Wallballs (20/14 lbs)
• Partner 3:
     • 10 Front Rack Lunges
     • 8 Hang Cleans
     • 10 Deadlifts