Burpee

CrossFit P9, Sexta da Maldade

Sexta feira - 17.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12 Burpees
     • 15 HSPU

Part B:
10' AMRAP of:
     • 20 KB Clusters (24/16 kg)
     • 20 KB Snatches
     • 20 One Arm KB OH Lunges
Part C:
For Time (10' Time Cap)
     • 100 Deadlifts (60/45 kg)
     • 80 Front Squats (50/35 kg)
     • 60 Push Jerks (45/30 kg)

CrossFit P9, Sexta da Maldade

Sexta feira - 20.07.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 30 Pull Ups
     • 30 Box Jump Overs (24"/20")
     • 30 HSPU
     • 30 Burpees

Part B:
10' EMOM of:
     • 5 Burpee To Pull Ups
     • 20 Step Up With Jumps (24"/20")

Part C:
3 Rounds For Time (10' Time Cap)
     • 24 C2B
     • 10 Burpee Box Jump Overs (24"/20")
     • 24 HSPU
     • 10 Burpee Box Jump Overs​​​​​​​

CrossFit P9, Sexta da Maldade

Sexta feira - 15.06.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • Min 1:  18 Box Jump Overs Regional Style (24"/20")
     • MIn 2:  20 KB Swings (24/16 kg)

Part B:
8' AMRAP of:
     •  10 One KB Alternating Step Ups (24"/20") (24/16 kg)
     •  20 Box Jump Overs (24"/20")
     • 20 One Arm KB Push Presses

Part C:
For Time (10' Time Cap)
     Buy In: 400m Run
     • 30 Box Jumps (24"/20")
     • 30 Russian KB Swings (24/16 kg)
     • 30 Burpees
     • 90 Air Squats

CrossFit P9, Sexta da Maldade

Sexta Feira - 20.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 8 Push Presses (115/75 lbs)
     • Even: 16 KB Reverse Lunges (24/16 kg)

Part B:
8' AMRAP of:
     • 10 Clean And Jerks (135/95 lbs)
     • 20 KB Swings (24/16 kg)
     • 30 Burpees
     • 40 Air Squats

Part C:
For Time (10' Time Cap)
     • 30 Burpees To Pull Ups
     • 30 One Arm KB Clusters (24/16 kg)
     • 20 Cleans (155/105 lbs)
     • 30 Front Squats

CrossFit P9, Sexta da Maldade

Sexta Feira - 06.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 14/12 Box Jumps Over (24"/20")
     • Even: 20 KB Swings (24/16 kg)

Part B:
7' AMRAP of:
     • 10 Alternating KB Step Up (24/16 kg)
     • 2 Wall Climbers
     • 10 Hand Release Push Ups

Part C:
For Time (10' Time Cap)
Buy in: 400m Run
     • 30 Box Jumps (24"/20")
     • 30 Russian KB Swings (24/16 kg)
     • 30 Burpees
     • 90 Air Squats