C2Bs

CrossFit P9

Quarta Feira - 01.02.17

WOD
3' AMRAP of:
     • 15 Chest-to-Bars (C2Bs)
     • 15 Push Presses
     • 15 Box Jump Overs (24’’ / 20’')
Rest 2'
4' AMRAP of:
     • 15 Burpees
     • 15 KB Swings (24 / 16 kg)
     • 15 Lunges
Rest 1'
4' AMRAP of:
     • 15 Dumbbell Cleans (50 / 30 lbs)
     • 15 Dumbbell Squats
     • 15 V-Ups

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

Quinta Feira - 17.11.16

WOD
00:00 - 03:00:
     • Max Power Snatches (135 / 85 lbs)
03:01 - 04:00:
     • Rest
04:01 - 07:00:
     • Max C2Bs (Chest-to-Bars)
07:01 - 08:00:
     • Rest
08:01 - 11:00:
     • Max Thrusters (135 / 85 lbs)
11:01 - 12:00:
     • Rest
12:01 - 15:00:
     • Max T2Bs (Toes-to-Bars)

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

CrossFit P9: Terça Feira - 23.02.16

CrossFit Games Open Workout 14.2 & 15.2
AMRAP (Reps) of:
0:00 - 3:00
2 Rounds of:
     • 10 Overhead Squats(95 lbs / 65 lbs)
     • 10 Chest-to-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
     • 12 Overhead Squats(95 lbs / 65 lbs)
     • 12 Chest-to-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
     • 14 Overhead Squats(95 lbs / 65 lbs)
     • 14 Chest-to-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit P9

CrossFit P9: Sexta Feira - 18.09.15

"The Devil's WOD"
For Time:
 ‣ 21
     • 8 Deadlifts (135 lbs / 95 lbs)
     • 7 Cleans
     • 6 Snatches
     • 8 Pull-Ups
     • 7 Chest-to-Bars (C2Bs)
     • 6 Bar Muscle-Ups
 ‣ 15
     • 7 Deadlifts
     • 6 Cleans
     • 5 Snatches
     • 7 Pull-Ups
     • 6 Chest-to-Bars (C2Bs)
     • 5 Bar Muscle-Ups
 ‣ 9
     • 4 Deadlifts
     • 3 Cleans
     • 2 Snatches
     • 4 Pull-Ups
     • 3 Chest-to-Bars (C2Bs)
     • 2 Bar Muscle-Ups