CrossFit P9

CrossFit P9, Sexta da Maldade

Sexta feira - 14.12.18

WOD 

Part A :
10' EMOM of : 
    • 16 Goblet Squats ( 24/16 kg )
    • 12 Burpees
   
Part B :
10’ AMRAP of : 
     • 100m Run
     • 20 Toes to Bar
     • 30 Wall Balls ( 20/14 Lbs )

Part c :
For Time ( 15’ Time Cap ) of : 
    • 800m Run
    • 80 Burpees to Sumo DeadLift High Pulls
    • 400m Run
   

AMRAP = As Many Rounds As Possible 

EMOM = Every Minute on the Minute 
 

CrossFit P9, Sexta da Maldade

Sexta feira - 07.12.18

WOD 

Part A :
8' EMOM of : 
    • 25 Air Squats
    • 20 Russian Kettlebell Swings ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 20 Kettlebell Front Squats ( 24/16 Kg )
     • 40 Double Kettlebell Russian Swings

Part c :
5 Rounds For Time ( 12’ Time Cap ) of : 
    • 10 Bar Muscle Ups
    • 100m Farm Walk ( 24/16 Kg )
    • 10 Wall Climbers
   

CrossFit P9

Terça feira - 16.11.18

WOD 

Team of 2

Part A:
EVERY 2’ FOR 10’ of : 
    • 200m Run With MedBall
    • 20 Burpees
   
Part B :
10' AMRAP of : 
    • 3 Power Cleans + 2 Hang Power Cleans + 5 Shoulder to OverHead ( 155/105 Lbs )
    • 3 Burpees to Bar Muscle Ups
   

Part C:
EMOM 6’ of : 
     • 100m Run
     • 10 Burpees


Part C:
AMRAP 6’ of : 
    • 3 Power Cleans + 2 Hang Power Cleans + 5 Shoulder to OverHead ( 155/105 Lbs )
    • 3 Burpees to Bar Muscle Ups