Air Squats

CrossFit P9, Barbell P9

Segunda-Feira 29.04.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
     • 2 Power Jerks + 2 Split Jerks @50% of Jerk

5’ EMOM of:
       • 1 Power Clean + 1 Squat Clean + 1 Split Jerk @55% of Clean

5’ EMOM of:
      • 2 Squat Clean + 1 Split Jerk @65% of Clean

WOD
8’ AMRAP of :
  • 1 Complex (2 Squat Cleans + 3 Hang Power Cleans + 5 Shoulder to Overhad
  • 10 Handstand Push Up
  • 15 Toes to Bar


ACESSORY
3 Rounds For Time: 
    • 8 Halt Clean Deadlifts
    • 8/8 Split Squats (3.1.3.1) only Body Weight

AMRAP = As Many Rounds As Possible

Metcon P9

Mobilidade 
Lombar

Skill
5 Rounds of :
     • 5 Deadlift @75% of 1RM of Deadlift
Active Rest: 45” Weighted Hollow Hold

WOD
3 Rounds of:
4’ AMRAP
     • 5 Power Clean (135/95 Lbs)
     • 10 Push Up
• 15 Air Squats
Rest 1’ between Rounds

CrossFit P9

Sexta feira - 24.08.18

Part A:
10' EMOM of:
     •200/150m Row
     • 10 Thrusters (20/15kg) + 5 Burpees Over The Bar
Part B:
10' AMRAP of 1/2 Cindy: 
     • 5 Pull Ups
     • 10 Push Ups
     • 15 Air Squats
Part C:
For Time:  3 Rounds of Kelly (10' Time Cap)
     • 400m Run
     • 30 Box Jumps
     • 30 Wall Balls


Sexta da Maldade, CrossFit P9

Sexta Feira - 31.03.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30 Cal Assault Bike
     • 10 Heavy Ball Over The Shoulder (120 / 70 lbs)
Rest 2'
Station 2:
2 Rounds For Time (6' Time Cap):
     • 8 - 6 - 4 Muscle ups
     • 20 - 16 - 12 Over Head Squats (155 / 105 lbs)
* Scale - 1 Muscle Up = 2 Chest To Bar ou 3 Pull Ups ou 4 Jumping Pull Ups
Rest 2'
Station 3:
2 Rounds “Barbara”:
     • 20 Pull Ups
     • 30 Push Ups
     • 40 Sit Ups
     • 50 Air Squats
Rest 2'
Station 4:
2 Rounds For Time (6' Time Cap):
     • 500m Row
     • 20 Squat Snatches (135 / 95 lbs)
Rest 2'
Station 5:
2 Rounds For Time (6' Time Cap):
     • 50 Cal Ski Erg
     • 100 Double Unders

CrossFit P9

Quarta Feira - 22.02.17

WOD
3' AMRAP of:
     • 6 Burpees Over The Bar
     • 9 Shoulder To Over Head (115 / 85 lbs)
     • 12 Toes To Bar
Rest 2'
4' AMRAP of:
     • 12 Box Jumps Over (24" / 20")
     • 9 Dumbell Push Presses (30 / 20 lbs)
     • 6 Dumbell Snatches
 Rest 1'
4' AMRAP of:
     • 100m Run
     • 50 Air Squats

CrossFit P9

Sexta Feira - 16.12.16

WOD
5' On / 2' Off of:
Station 1:
For Time:
20-15-10 of:
     • Thrusters (136 / 95 lbs)
     • Calories on Air Bike
Station 2:
For Time:
40-30-20 of:
     • KB SDHPs (Sumo-Deadlift High-Pulls) (32 / 24 kg)
20-15-10 of:
     • Calories on Erg
Station 3:
For Time:
30-20-10 of:
     • Toes-to-Rings
     • Handstand Push-Ups (HSPUs)
Station 4:
14 Rounds for Time:
     • 4 Air Squats
     • 4 Jumping Lunges
     • 4 Jumping Squats
     • 4 Air Squats
Station 5:
For Time:
40-30-20 of:
     • Chest-to-Bars (C2Bs)
     • Calories on Erg

CrossFit P9

Sexta Feira - 09.12.16

WOD
Station 1:
2 Rounds for Time:
     • 40 cal SkiErg
     • 10 Heavy Ball Over-the-Box (30") (120 / 70 lbs)
Station 2:
2 Rounds for Time:
"Amanda"
9-7-5 of:
     • Muscle-Ups
     • Squat Snatches (135 / 95 lbs)
Station 3:
2 Rounds for Time:
     • 500m Row
     • 20 Overhead Squats (OHSs) (155 / 105 lbs)
Station 4:
2 Rounds for Time:
"Barbara"
     • 20 Pull-Ups
     • 30 Push-Ups
     • 40 Sit-Ups
     • 50 Air Squats
Station 5:
For Time:
     • 30 cal Air Bike
     • 100 Double Unders

CrossFit P9

Sexta Feira - 04.11.16

WOD
00:00 - 07:00:
For Time:
     • 50 Squat Heavy Balls (120 / 70 lbs)
     • 3k / 2.5k Air Bike
07:01 - 09:00:
     • Rest
09:01 - 16:00:
For Time:
     • 500-400-300: Row
     • 30-25-20: Box Jumps (30" / 24")
16:01 - 18:00:
     • Rest
18:01 - 25:00:
For Time:
     • 30 Deadlifts (275 / 205 lbs)
     • 20 Clean & Jerks (185 / 135 lbs)
     • 20 Overhead Squats (OHSs) (135 / 85 lbs)
25:01 - 27:00:
     • Rest
27:01 - 34:00:
For Time:
3 Rounds of:
     • 35 Handstand Push-Ups (HSPUs)
     • 35 Pistols

CrossFit P9

Quinta Feira - 27.10.16

WOD
18' EMOM of:
     • A: 6 Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • B: 20 / 15 Hand-Release Push-Ups
     • C: 12 Atomic Sit-Ups
     • D: 8 / 12 One Arm KB Clean & Jerks (24 / 16 kg)

CrossFit P9

Segunda Feira - 24.10.16

WOD
20’ EMOM of:
     • A: 20 Mountain Climbers + 10 Pull-Ups
     • B: 15 Plate Clusters (45 / 25 lbs)
     • C: 8 Double KB Deadlifts + 8 Front Squats (24 / 16 kg)
     • D: 6 Burpees to Box Jumps (24" / 20")

CrossFit P9

Quinta Feira - 20.10.16

WOD
18' EMOM of:
     • A: 13/10 cal Row + 20 Air Squats
     • B: 10 T2Bs + 10 C2Bs (Chest-to-Bars)
     • C: 7 Squat Cleans (115 / 85 lbs)
     • D: 10 KB Swings + 7 Burpees Over-the-KB (24 / 16 kg)
     • E: 7 Burpee Box Jump Overs (24" / 20")

CrossFit P9

Quinta Feira - 29.09.16

WOD
20' EMOM of:
     • A: 25 Cal Row + 20 Jumps Over the Rower
     • B: 25 Sit-Ups + Time Left in Plank Position
     • C: 25 Air Squats + Time Left Max Half Burpees
     • D: 25 Push-Ups + Time Left in Plank Position
     • E: 25 Jumping Lunges + Time Left Max Half Burpees