Clean

Quarta-Feira 24.04.2019

WOD
For Time ( 15’ Time Cap ) of:
     • 30 Strict Pull Ups
     • 6 Complex (1 Power Clean + 1 Hang Squat Clean + 1 Jerk) (155/105 Lbs)
     • 30 Chest to Bar
     • 4 Complex (1 Power Clean + 1 Hang Squat Clean + 1 Jerk) (185/135 Lbs)
     • 15 Bar Muscle Ups
     • 2 Complex (1 Power Clean + 1 Hang Squat Clean + 1 Jerk) (225/155 Lbs)

CrossFit P9, Sexta da Maldade

Sexta feira - 29.06.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 40 Push Presses (95/65 lbs)
     • 30 Thrusters
     • 100m Run

Part B:
10' EMOM of:
     • Odd: 14 Pistols
     • Even: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (11' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Cleans 
     • 40 Thrusters
     • 800m Run Together

CrossFit P9, Sexta da Maldade

Sexta Feira - 10.11.17

WOD (In Teams of 2)

Station 1:
For Time (5' Time Cap)
By In: 12 Clapping Push Ups
     • 55/45 Cal Bike
     • 1100/800m Row
2' Rest
Station 2:
For Time (5' Time Cap):
By In: 12 Clapping Push Ups
     • 8 Rope Climbs
     • 30 Pull Ups
     • 20 Toes To Bar
2' Rest
Station 3:
For Time (5' Time Cap)
By In: 12 Clapping Push Ups
     • 50 Kettlebell Swings (24/16 kg)
     • 120 Thrusters (45/35 lbs)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 12 Clapping Push Ups
     • 20 Front Squats (155/105 lbs)
     • 20 Cleans (175/125 lbs)
2' Rest