Max Effort

CrossFit P9

WOD - Quarta Feira - 14.01.15

Mobilidade
Ombro

Strength Training
5 x (3 + 3) @ 60% of 1RM for Push Press:
     • Shoulder Press
     • Push Press

WOD
6 Rounds (21 Minutes) of:
     • 1’30”: 200m Run
     • 1’00”: Max Reps of Back Squats (95 lbs / 75 lbs)
     • 0’30”: Plank to the Wall
     • 0’30”: Rest

 

1RM = 1 Rep Max

CrossFit P9

WOD - Terça Feira - 13.01.15

Mobilidade
Ombro

Strength Training
4 x 8 @ 60% of 1RM:
     • Barbell Row

2 x Max Effort of:
     • Strict Pull Ups with 3’ Rest in between Sets

WOD
9 Rounds (24 Minutes) of:
     • 1° min: 16 Box Jumps (24” / 20”)
     • 2° min: 12 Wall Balls (20 lbs / 14 lbs)
     • 3° min: 8 T2B

 

1RM = 1 Rep Max
T2B = Toes to Bar