Goblet Squat

CrossFit P9, Sexta da Maldade

Sexta feira - 17.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12 Burpees
     • 15 HSPU

Part B:
10' AMRAP of:
     • 20 KB Clusters (24/16 kg)
     • 20 KB Snatches
     • 20 One Arm KB OH Lunges
Part C:
For Time (10' Time Cap)
     • 100 Deadlifts (60/45 kg)
     • 80 Front Squats (50/35 kg)
     • 60 Push Jerks (45/30 kg)

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.10.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 15 Sit Ups Each One
     • 10 Bar Muscle Ups + 6 Wall Climbers
     • 32/29 Cal Row
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 15 Sit Ups Each One
     • 1200m/1100m Assault Bike
     • 100 Double Unders + 10 Devil Presses (10/8kg)
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 15 Sit Ups Each One
     • 20 Clean And Jerks (155/105 lbs)
     • 50 Elevate (45 lbs Plate) Double KB Deadlifts (24/16 kg)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 15 Sit Ups Each One
     • 30 Hand Release Push Ups + 40 Goblet Squats (12/8 kg)
     • 30 Ring dips
 2' Rest