HSPU

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 - 20.07.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 30 Pull Ups
     • 30 Box Jump Overs (24"/20")
     • 30 HSPU
     • 30 Burpees

Part B:
10' EMOM of:
     • 5 Burpee To Pull Ups
     • 20 Step Up With Jumps (24"/20")

Part C:
3 Rounds For Time (10' Time Cap)
     • 24 C2B
     • 10 Burpee Box Jump Overs (24"/20")
     • 24 HSPU
     • 10 Burpee Box Jump Overs​​​​​​​

CrossFit P9, Performance P9

Sábado - 14.07.18

WOD (In Team of 3)
8' AMRAP of:
• 1 Complex (5 Back Squats + 10 Deadlifts) "Ubk"
• 15 Wallballs (20/14 lbs)
• 15 Push Ups
3' To Run 200m And Rest
8' AMRAP of:
• 1 Complex (5 Deadlifts + 10 Front Rack Lunges) "Ubk"
• 15 Medball Cleans
• 5 Wall Climbers
3' To Run 200m And Rest
8' AMRAP of:
• 5 Clusters
• 5 Medball Devil Presses
• 10 HSPU

CrossFit P9, Sexta da Maldade

Sexta feira - 22.06.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • Min 1: 40 Double Unders
     • MIn 2: 14 T2B
     • Min 3: 26 HSPU

Part B:
7' AMRAP of:
     • 20 Burpees Over Friend
     • 30 Partner Sit Ups
     • 20 Strict HSPU

Part C:
For Time (11' Time Cap)
     • 300 Double Unders
     • 30 T2B
     • 30 Push Ups
     • 30 T2B
     • 30 HSPU
     • 300 Double Unders​​​​​​​