Burpee Over The Bar

CrossFit P9, Performance P9

Sábado - 28.04.18

WOD (In Team of 2)
For Time (25' Time Cap):
Buy in: 40 Burpees Over The Bar
• 20 HSPUs
• 20 Shoulder Press (95/65 lbs)
• 20 KB Squat Cleans (24/16 kg)
• 30 HSPUs
• 30 Push Press (115/85 lbs)
• 30 KB Squat Cleans
• 50 HSPUs
• 50 Push Jerk (135/95 lbs)
• 50 KB Squat Cleans
Buy Out: 40 Burpees Over The Bar

CrossFit P9, Barbell P9

Quinta Feira - 09.11.17

WOD
     • 1' Max Hang Power Snatch (115/85 lbs)
     • 1' Rest
     • 1' Max Front Rack Reverse Lunges
     • 1' Rest
     • 1' Max Bar Muscle Ups
     • 1' Rest
Right Into:
     For Time:
     16 - 14 - 12
     • Overhead Lunges (115/85 lbs)
     12 - 10 - 08
     • Power Snatches
     08 - 06 - 04
     • Bar Muscle Ups

10' Cap

CrossFit P9, Sexta da Maldade

Sexta Feira - 19.05.17

WOD (In Teams of 2)

Station 1:
  3 Rounds For Time (6' Time Cap)
     • 25 Cal Assault Bike
     • 2 Rope Climbs
Rest 2'
Station 2:
  3 Rounds For Time (6' Time Cap)
     • 30 Toes To Bar
     • 20 Cal Ski Erg
Station 3:
Rest 2'
 4 Rounds For Time (6' Time Cap):
     • 10 Push Presses (115 / 85 lbs)
     • 8 Syncronized Burpees Over the Bar
Rest 2'
Station 4:
 4 Rounds For Time (6' Time Cap):
     • 10 Sumo Deadlifts High Pulls (135 / 95 lbs)
     • 4 Wall Climbs