CrossFit P9

Sábado 02.02.2019

CrossFit P9

In Team of 6

WOD
4 Rounds of 2’ On/ 1’ Off
• 500/400m Row - Maximum Effort Sumo Deadlift High Pull + Kettlebell Press ( 1+1, 2+2, 3+3 …)
• Burpees - 50/40 Push Ups
• Power Snatches (135/95 Lbs) - Medball Clean + Burpee on Medball ( 1+1, 2+2, 3+3 …)

Performance P9

Wod 1 e 2 BCC

Workout 19.1

10’ AMRAP of:
• 100 Double Unders
• 20 Burpee Box Jump Over
• 20 Toes to Bar
• 15 Burpees Box Jump Over
• 15 Toes to Bar
• 10 Burpees Box Jump Over
• 10 Toes to Bar
• 5 Burpees Box Jump Over
• 5 Toes to Bar

Wod 19.2

8’ AMRAP of:
• 30 Wallball ( 9/6 kgs )
• 10 Cleans and Jerks ( 40/35 Kgs )
• 30 Wallball ( 9/6 kgs )
• 10 Cleans and Jerks ( 60/40 Kgs )
• 30 Wallball ( 9/6 kgs )
• 10 Cleans and Jerks ( 80/55 Kgs )
• 30 Wallball ( 9/6 kgs )
• Máximo de repetições possíveis de Clean and Jerk ( 100/65 Kgs )

AMRAP - As Many Rounds As Possible