Front Squats

CrossFit P9

Segunda Feira - 24.10.16

WOD
20’ EMOM of:
     • A: 20 Mountain Climbers + 10 Pull-Ups
     • B: 15 Plate Clusters (45 / 25 lbs)
     • C: 8 Double KB Deadlifts + 8 Front Squats (24 / 16 kg)
     • D: 6 Burpees to Box Jumps (24" / 20")

CrossFit P9

Quinta Feira - 11.08.16

WOD
Every 2' for 16' of:
     • A: 10 Ball Back Throws + 10 ball Pass-Throughs + 10 Ball Slams
     • B: 2 Clean Complexes: 5 Power Cleans + 5 Front Squats + 5 Back Squats (155 / 105 lbs)
     • C: 2 Snatch Complexes: 5 Snatch-Grip Deadlifts + 5 Hang Power Snatches + 5 Overhead Squats (135 / 85 lbs)
     • D: 1’ Max Meters Row + 30 Hallow Rocks
Rest 1’
8’ EMOM of:
     • A: 20 Wall Balls
     • B: 8 Squat Cleans
     • C: 12 Overhead Squats (OHSs)
     • D: 20 / 15 cal Row
Rest 1’
For Time:
     • 52 Wall Balls
     • 25 Cleans
     • 25 Snatches
     • 25 Burpees