Push Up

CrossFit P9, Barbell P9

Segunda-Feira 29.04.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
     • 2 Power Jerks + 2 Split Jerks @50% of Jerk

5’ EMOM of:
       • 1 Power Clean + 1 Squat Clean + 1 Split Jerk @55% of Clean

5’ EMOM of:
      • 2 Squat Clean + 1 Split Jerk @65% of Clean

WOD
8’ AMRAP of :
  • 1 Complex (2 Squat Cleans + 3 Hang Power Cleans + 5 Shoulder to Overhad
  • 10 Handstand Push Up
  • 15 Toes to Bar


ACESSORY
3 Rounds For Time: 
    • 8 Halt Clean Deadlifts
    • 8/8 Split Squats (3.1.3.1) only Body Weight

AMRAP = As Many Rounds As Possible

Metcon P9

Mobilidade 
Lombar

Skill
5 Rounds of :
     • 5 Deadlift @75% of 1RM of Deadlift
Active Rest: 45” Weighted Hollow Hold

WOD
3 Rounds of:
4’ AMRAP
     • 5 Power Clean (135/95 Lbs)
     • 10 Push Up
• 15 Air Squats
Rest 1’ between Rounds

CrossFit P9

Sexta feira - 24.08.18

Part A:
10' EMOM of:
     •200/150m Row
     • 10 Thrusters (20/15kg) + 5 Burpees Over The Bar
Part B:
10' AMRAP of 1/2 Cindy: 
     • 5 Pull Ups
     • 10 Push Ups
     • 15 Air Squats
Part C:
For Time:  3 Rounds of Kelly (10' Time Cap)
     • 400m Run
     • 30 Box Jumps
     • 30 Wall Balls


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, Sexta da Maldade

Sexta feira - 03.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12/10 Cal Row
     • 100m Medball Run

Part B:
10' AMRAP of:
     • 5 Bear Complexes (115/75 lbs)
     • 5 Burpees
Part C:
For Time (10' Time Cap)
     • 200 Air Squats 
     • 100 Push Ups 
     • 50 Chest To Bar

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 - 27.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 10 Thrusters (95/65 lbs)
     • Even: 17 Regional Style Box Jump Overs (24"/20")

Part B:
8' AMRAP of:
     • 20 Box Jumps
     • 20 Front Rack Lunges (115/85 lbs) 
     • 20 Partner Push Ups To Clap Hands
     • 20 Cross Hands Sit Ups

Part C:
For Time (10' Time Cap)
     • 20 Muscle Snatches
     • 30 Back Reverse Lunges 
     • 40 Box Jumps
     • 50 Cross Hands Sit Ups 
     • 400m Run 

CrossFit P9, Sexta da Maldade

Sexta Feira - 16.02.18

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (6' Time Cap)
     • 35 Cal Ski Erg
     • 20 HSPU + 30 T2B
3' Rest - 100 Double Unders Each
Station 2:
For Time (6' Time Cap):
     • 80 Push Ups
     • 120 Thrusters (45/35 lbs)
3' Rest - 100 Double Unders Each
Station 3:
2 Rounds For Time (6' Time Cap)
     • 30 Wallballs (20/14 lbs) + 20 Medball Burpees
     • 20/15 Cal Bike + 16 Box Jumps (24"/20")
3' Rest - 100 Double Unders Each
Station 4:
3 Rounds For Time (6' Time Cap):
     • 100m Run Together
     • 8 Burpees Over The Friend in Plank

CrossFit P9, Sexta da Maldade

Sexta Feira - 05.05.17

WOD (In Teams of 2)

Station 1:
  2 Rounds For Time (6' Time Cap):
     • 25 Cal Assault Bike
     • 12 Burpees Box Jump Over (24" / 20")
Rest 2'
Station 2:
 800m Run (6' Time Cap):
*Rx+ 1.000m Run
Station 3:
Rest 2'
 10 Rounds For Time (6' Time Cap):
     • 3 Power Cleans (155 / 105 lbs)
     • 6 Push Ups
     • 12 Air Squats
Rest 2'
Station 4:
 12 Rounds For Time (6' Time Cap):
     • 6 Hand Stand Push Ups
     • 6 Pistols