Medball Clean

CrossFit P9, Sexta da Maldade

Sexta feira - 10.08.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • 18 Wallballs (20/14 lbs)
     • 20 Russian KB Swings (24/16 kg)
     • 15 Push Ups

Part B:
17' Running Clock
8' AMRAP of:
     • 40 KB Thrusters (24/16 kg)
     • 50 Medball Cleans (20/14 lbs)
     • 60 KB Swings
Follow By
For Time (10' Time Cap)
     • 1200m Run With Medball
     • 30 Sit Ups With Medball

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 - 13.07.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 18 Slam Balls (20/14 lbs)
     • 20 KB Swings (24/16 kg)

Part B:
10' AMRAP of:
     • 50 Medball Cleans (20/14 lbs)
     • 40 One Arm KB Thrusters (24/16 kg)
     • 30 KB SDHP

Part C:
For Time (10' Time Cap)
     • 100 Slam Balls
     • 80 KB Swings
     • 60 Medball Cleans
     • 40 One Arm KB Clusters

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 20 Wallballs (20/14 lbs)
     • Even: 15 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 10 Medball Cleans (20/14 lbs)
     • 10 Pull Ups
     • 10 Snatches (115/85 lbs)
     • 100m Run

Part C:
For Time (10' Time Cap)
     • 30 Wallballs
     • 30 Medball Cleans
     • 30 Pull Ups
     • 30  OHS
Buy Out: 400m Run

CrossFit P9

Segunda Feira - 20.11.17

WOD

For Time (In Team of 2):
     • 150 Wallballs (20/14 lbs)
     • 130 Push Jerks (95/65 lbs)
     • 110 Medball Cleans (20/14 lbs) 
     • 90 Snatches
     • 70 Partner Medball Sit Ups
     • 50 Partner Burpees To High Knees
     • 30 Hand Release Push Ups

30'Cap

CrossFit P9, Sexta da Maldade

Sexta Feira - 07.04.17

WOD (In Teams of 2)
Station 1 (6' Time Cap):
     • 50 Cal Row
     • 6 Rounds Heavy DT :
     12 Deadlifts / 9 Hang Clean / 6 STO (135 / 105 lbs)
 Then:
Rest 2'
Station 2:
  4 Rounds For Time (6' Time Cap):
     • 600m Assault Bike For Time
     • 12 Chest To Bar
     • 24 KB Swings (24 / 16 kg)
     • 48 Double Unders
Rest 2'
Station 3:
  For Time (6' Time Cap):
     • 400m Run with the Medball ( 20 / 14 lbs)
     • 80 Medball Cleans
     • 60 Wall Balls
Rest 2'
Station 4:
  For Time (6' Time Cap):
     • 100 Burpees Over Friend

CrossFit P9

Sexta Feira - 06.01.17

WOD
Station 1 (In Teams of 2):
7' AMRAP of:
  Partner A:
   15 Complexes for Time:
     • 1 Deadlift
     • 1 Hang Clean
     • 1 STO
     • 1 OHS (115 / 95 lbs)
  Partner B: 
     • 70 Cal Row For Time
Rest 2'
Station 2:
7' AMRAP of:
  6 Rounds For Time:
     • 10 Heavy Medball Squats (120 / 70 lbs)
     • 20m Sled Pull (90 / 45 lbs)
  Partner B:
     • 70 Cal Assault Bike For Time
Rest 2'
Station 3:
  2 Rounds for Time (7' Time Cap):
     • 400m Run with the Medball ( 20 / 14 lbs)
     • 30 Medball Cleans
     • 30 Wall Balls
Rest 2'
Station 4:
  For Time (7' Time Cap):
     • 150 Burpees