Run

CrossFit P9

Terça-Feira 09.07.2019

In Teams of 3

FOUR STATIONS - 8’ AMRAP each one, with 2’ Rest between stations

STATION 1
• P1 - 200m Run
• P2 - 30 Kettlebell Swings (24/16 Kgs)
• P3 - Rest

STATION 2
• P1 - 16 Toes to Bar
• P2 - 16 Dumbbell Snatches (22.5/15 Kgs)
• P3 - Rest

STATION 3
• P1 - 50 Double Unders
• P2 - 15 Plate Ground to Overhead
• P3 - Rest

STATION 4
• P1 - 12/10 Calories Bike/Row
• P2 - 15 Sit Ups
• P3 - Rest

CrossFit P9, Performance P9

Sábado 08.06.2019

PERFORMANCE

WOD 1

12’ EMOM of:
• 15/10 Ring Dips/Box dips (saída chão)
• 40" double KB front rack walk
• 100m Run

REST

WOD 2
18’ Runing Clock
”Mean Falkel”

10’AMRAP of:
• 8 Handstand Push Ups
• 8 Double Russian Kettlebell Swing
• 1 Legless Rope Climb (alternate between Regular and Legless Rope climb each round)

3’ REST, then:
3 Rounds for Time of:
• 10 Double Kettlebell Thrusters
• 12 Pistols

METCON P9

WOD

For Time (time cap 25’) of:
• 800m Run
• 80 Sit Ups
• 40 Dumbbell Snatches
• 20 Dumbbell Step Over the Box
• 400m Run
• 60 Sit Ups
• 30 Dumbbell Snatches
• 15 Step over the Box
• 200m Run
• 40 Sit Ups
• 20 Dumbbell Snatches
• 10 Step Over the Box