Performance P9

CrossFit P9, Performance P9

Sábado 08.06.2019

PERFORMANCE

WOD 1

12’ EMOM of:
• 15/10 Ring Dips/Box dips (saída chão)
• 40" double KB front rack walk
• 100m Run

REST

WOD 2
18’ Runing Clock
”Mean Falkel”

10’AMRAP of:
• 8 Handstand Push Ups
• 8 Double Russian Kettlebell Swing
• 1 Legless Rope Climb (alternate between Regular and Legless Rope climb each round)

3’ REST, then:
3 Rounds for Time of:
• 10 Double Kettlebell Thrusters
• 12 Pistols

METCON P9

WOD

For Time (time cap 25’) of:
• 800m Run
• 80 Sit Ups
• 40 Dumbbell Snatches
• 20 Dumbbell Step Over the Box
• 400m Run
• 60 Sit Ups
• 30 Dumbbell Snatches
• 15 Step over the Box
• 200m Run
• 40 Sit Ups
• 20 Dumbbell Snatches
• 10 Step Over the Box

CrossFit P9, Performance P9

Sábado - 27.10.18

WOD  (Team of 4)


For Time ( 8’ Time Cap ) of:

• 120 Cal Row/Bike
• 100 Touching Toes on Plank
• 100 Sit Ups
• 200 Jumping Jacks

For Time ( 8’ Time Cap ) of:

• 120 Shoulder to OverHead
• 240 Lateral Hip Raises
• 240 Twist Abs ( 35/25 Lbs )
• 400 Double Unders

For Time ( 8’ Time Cap ) of:

• 240 Knees to Elbows
• 120 Plank to Elbows
• 80 Atomic Sit Ups
• 160 Jumping Lunges