Squat Snatch

CrossFit P9, Sexta da Maldade

Sexta feira - 29.06.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 40 Push Presses (95/65 lbs)
     • 30 Thrusters
     • 100m Run

Part B:
10' EMOM of:
     • Odd: 14 Pistols
     • Even: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (11' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Cleans 
     • 40 Thrusters
     • 800m Run Together

CrossFit P9, Sexta da Maldade

Sexta feira - 11.05.18

WOD (In Team of 2)

Part A:
8' AMRAP of:
     • 40 Partner Facing Wallballs (20/14 lbs)
     • 30 Push Presses (95/65 lbs)
     • 20 Snatches 

Part B:
8' EMOM of:
     • Min 1: 14 Pistols
     • MIn 2: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (10' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Lateral Partner Wallballs 
     • 40 Weighted Pistols (20/14 lbs)
     • 30 OHS
     • 20 Medball Pass Through
     • 10 Medball Atomic Sit Ups

CrossFit P9, Sexta da Maldade

Sexta Feira - 22.12.17

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 100 Double Unders
     • 20 Sync Partner Burpees Over the Bar
     • 20 Squat Snatches (105/75)
     • 10 Sync Partner Burpees Over the Bar
     • 100 Double Unders
1' Rest - 200m run e 15 burpees
Station 2:
3 Rounds For Time (6' Time Cap):
     • 25 OHS (115 / 85 lbs)
     • 30 KB Swings (24 / 16 kg)
1' Rest - 200m run e 15 burpees
Station 3:
2 Rounds For Time (6' Time Cap)
     • 22 Clean And Jerks (155 / 115 lbs)
     • 30 Burpees Box Jumps (24" / 20")
1' Rest - 200m run e 15 burpees
Station 4:
For Time (6' Time Cap):
     • 16 Complexes : 3 Deadlifts + 1 Hang Cleans + 1 Jerk (205 / 145 lbs)
1' Rest - 200m run e 15 burpees

OHS = Overhead Squat

CrossFit P9, Barbell P9

Quinta Feira - 26.10.17

WOD
     • 1' Max Squat Snatches (135 / 95 lbs)
     • 30" Max Burpees Over The Bar / 30" Rest
     • 1' Max Front Squats
     • 30" Max Push Ups / 30"  Rest
     • 1' Max Box Jump Over (24" / 20")
     • 30" Max Jumping Lunges / 30" Rest
Right Into:
     For Time:
     • 15 Box Jumps Over
     • 12 Front Squats(135 / 95 lbs)
     • 9 Hang Squat Snatches

6' Cap

CrossFit P9, Sexta da Maldade

Sexta Feira - 08.09.17

WOD (In Teams of 2)

Station 1:
For Time (4' Time Cap)
     • 50 Double Unders
     • 20 Partner Burpees Over The Bar (Synchronized)
     • 10 Squat Snatches (115 / 85 lbs)
     • 50 Double Unders
3' To One Run 200m The Other One Do 15 Burpees And Rest
Station 2:
2 Rounds For Time (4' Time Cap):
     • 25 Overhead Squats (135 / 95 lbs)
     • 60 KB Swings (24 / 16 kg)
3' To One Run 200m The Other One Do 15 Burpees And Rest
Station 3:
2 Rounds For Time (4' Time Cap)
     • 15 Clean & Jerks (155 / 95 lbs)
     • 50 Box Jumps (24" / 20")
3' To One Run 200m The Other One Do 15 Burpees And Rest
Station 4:
 For Time (4' Time Cap):
     • 12 Complexes
    3 Deadlifts + 2 Hang Cleans + 1 Jerk (205 / 145 lbs)
 * Scale = AMRAP
 3' To One Run 200m The Other One Do 15 Burpees

CrossFit P9, Sexta da Maldade

Sexta Feira - 28.04.17

WOD (In Teams of 2)

Station 1:
  3 Rounds For Time (6' Time Cap):
     • 15 Cal Assault Bike
     • 50 Double Unders
Rest 2'
Station 2:
 8 Rounds For Time (6' Time Cap):
     • 2 Squat Snatches (135 / 85 lbs)
     • 5 Overhead Squats
Station 3:
Rest 2'
 4 Rounds For Time (6' Time Cap):
     • 250m Row
     • 20 Wallballs (20 / 14 lbs)
Rest 2'
Station 4:
 5 Rounds For Time (6' Time Cap):
     • 15 Kettlebell Swings (24 / 20 kg)
     • 12 Box Jumps (24" / 20")

CrossFit P9

Sexta Feira - 17.02.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30-18-12 Squat Snatches (135 / 95 lbs)
     • 42-30-18 Cal Assault Bike
Rest 2'
Station 2:
For Time (6' Time Cap):
     • 30 - 20 - 10 Cal Row
     • 60 - 40 - 20 Kettlebell Swings (32 / 24 kg)
Rest 2'
Station 3:
8 Rounds For Time (6' Time Cap):
     • 9 Deadlifts (135 / 95 lbs)
     • 6 Power Cleans
     • 3 Front Squats
Rest 2'
Station 4:
For Time (6' Time Cap):
     • 60-50-40 Wall Balls (20 / 14 lbs)
     • 30-25-20 Pull Ups