Muscle-Ups

CrossFit P9

Sexta Feira - 09.12.16

WOD
Station 1:
2 Rounds for Time:
     • 40 cal SkiErg
     • 10 Heavy Ball Over-the-Box (30") (120 / 70 lbs)
Station 2:
2 Rounds for Time:
"Amanda"
9-7-5 of:
     • Muscle-Ups
     • Squat Snatches (135 / 95 lbs)
Station 3:
2 Rounds for Time:
     • 500m Row
     • 20 Overhead Squats (OHSs) (155 / 105 lbs)
Station 4:
2 Rounds for Time:
"Barbara"
     • 20 Pull-Ups
     • 30 Push-Ups
     • 40 Sit-Ups
     • 50 Air Squats
Station 5:
For Time:
     • 30 cal Air Bike
     • 100 Double Unders

CrossFit P9

Sexta Feira - 12.05.16

"Odyssey"
3' AMRAP of:
     • Burpee Pull-Ups
2' Rest
3' AMRAP of:
     • 1 Snatch Deadlift (135 / 95 lbs)
     • 1 Hang Power Snatch
     • 1 Overhead Squat (OHS)
     • 2 Snatch Deadlift (135 / 95 lbs)
     • 2 Hang Power Snatch
     • 2 Overhead Squat (OHS)
     • 3 Snatch Deadlift (135 / 95 lbs)
     • 3 Hang Power Snatch
     • 3 Overhead Squat (OHS)
     • ...
2' Rest
3' AMRAP of:
     • 1 Muscle-Ups
2' Rest
For Time:
     • 550m Run

CrossFit P9

Segunda Feira - 04.04.16

"Lucas Locco"
For Time:
     • 25 Burpees
     • 25 Wall Balls
     • 25 Russian KB
     • 25 Double Unders
     • 25 Sit-Ups
     • 25 Push-Ups
     • 25 Pull-Ups
     • 25 Muscle-Ups
     • 25 Cleans (185 lbs / 155 lbs)
     • 25 Cal Row