DB Snatch

CrossFit P9, Sexta da Maldade

Sexta Feira - 05.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 60 Burpees Box Jump (24"/20’')
     • 2 x 400m Run
3' Rest - 20 Montain Climbers
Station 2:
For Time (6' Time Cap):
     • 100 OHS (115 / 85 lbs)
     • 100 HSPU
3' Rest - 20 Montain Climbers
Station 3:
2 Rounds For Time (6' Time Cap)
     • 500m Row + 10 Burpees Over the Erg
     • 50 Duz + 20 KBS (24/16 kg) + 10 KB Thrusters + 50 Duz
3' Rest - 20 Montain Climbers
Station 4:
For Time (6' Time Cap):
     • 50 T2Bs + Partner Hang Hold
     • 100 Wallballs (20/14 lbs) + Partner Squat Hold Against The Wall
     • 30 DB Snatches (50/30 lbs) + Partner Handstand Hold
3' Rest - 20 Montain Climbers

CrossFit P9

Quarta Feira - 29.03.17

WOD
3' AMRAP of:
     • 75 Double Unders
     • 15 Chest to Bar
     • 10 Kb Swings (24 /16 kg)
Rest 2'
4' AMRAP of:
     • 15 Box Jumps Over (24'' / 20'')
     • 15 Push Ups
     • 15 V Ups
 Rest 1'
4' AMRAP of:
     • 8 Alternating Dumbbell Snatches (30 / 20 lbs)
     • 12 One Arm Over Head Lunges
     • 100m Run

CrossFit P9

Quarta Feira - 22.02.17

WOD
3' AMRAP of:
     • 6 Burpees Over The Bar
     • 9 Shoulder To Over Head (115 / 85 lbs)
     • 12 Toes To Bar
Rest 2'
4' AMRAP of:
     • 12 Box Jumps Over (24" / 20")
     • 9 Dumbell Push Presses (30 / 20 lbs)
     • 6 Dumbell Snatches
 Rest 1'
4' AMRAP of:
     • 100m Run
     • 50 Air Squats