Clean and Jerk

Sexta da Maldade

Sexta-Feira 25.01.2019

WOD 

Part A :
10' EMOM of : 
    • 20 Jumping Lunges
    • 20 Jumping Kettlebell Swings ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 30 Wall Balls ( 20/14 Lbs)
     • 20 One Arm Kettlebell Clean and Jerk ( 24/16 Kg )

Part C :
4 Rounds For Time ( 12’ Time Cap ) of : 
    • 400m Run
    • 30 Squat Cleans ( 95/65 Lbs )
   
AMRAP = As Many Rounds As Possible 

EMOM = Every Minute on the Minute 

CrossFit P9, Sexta da Maldade

Sexta Feira - 21.07.17

WOD (In Teams of 2)

Station 1:
   5 Rounds For Time (5' Time Cap)
     • 15 American KB Swings (24 / 16 kg)
     • 15 Kipping Pull Ups
3' To Do 50 Wallballs (20 / 14 lbs) And Rest
Station 2:
   5 Rounds For Time (5' Time Cap):
     • 150m Row
     • 12 SDHP (115 / 85 lbs)
3' To Do 50 Wallballs (20 / 14 lbs) And ' Rest
Station 3:
   5 Rounds For Time (5' Time Cap)
     • 25 Slam Balls (20/14 lbs)
     • 20 Box Jumps (24”/20”)
3' To Do 50 Wallballs (20 / 14 lbs) And ' Rest
Station 4:
    5 Rounds For Time (5' Time Cap):
     • 7 Clean & Jerks (155 / 95 lbs)
     • 150m Ski Erg