CrossFit P9, Performance P9

Sábado - 17.02.18

Performance P9

WOD 1
Open 17.2 - 12' AMRAP of:
2 Rounds
     • 15m Walking Lunges
     • 16 T2B
     • 8 KB Cleans (24/16 kg)
 2 Rounds
     • 15m Walking Lunges
     • 16 Bar Muscle Ups
     • 8 KB Power Cleans
Rest 5' 
WOD 2 (12' Time Cap)
Death By:
     • 1 OHS (95/65 lbs) + 10 Double Unders
* Every Minute Add 1 OHS + 5 DU
Rest 5'
WOD 3
 12' EMOM of:
 Min 1 - 4: 
     •  8 Burpee Box Jumps Over (24"/20")
     • 16 KB Swings (24/16 kg)
 Min 5 - 8: 
     • 10 Burpee Box Jumps Over
     • 20 KB Swings
 Min 9 - 12: 
     • 12 Burpee Box Jumps Over
     • 24 KB Swings

KB = Kettlebell
T2B = Toes To Bar

CrossFit P9

WOD (In Team of 2):
Running Clock
Min 0' - 8':
"Karen" 
• 150 Wallballs (20/14 lbs)
Min 8' - 16':
• 1,75Km Row
Min 16' - 24':
5 Rounds of "DT"
• 12 Deadlifts (70/50 kg)
• 9 Hang Cleans
• 6 Jerks
Min 24 - 32':
• 180 Double Unders
• 80 T2B
Min 32' - 40': 
• 1,4Km Run Together

T2B = Toes To Bar