Squat Snatches

CrossFit P9

Terça Feira - 02.01.18

WOD :
For Time of (In Team of 2):
     200m Run
     100 KB Swings (24/16 kg)
     200m Run
     80 Burpees
     200m Run
     60 Box jumps (24''/20'')
     200m Run
     40 Wall Balls (20/14 lbs) 
     200m Run
     20 Squat Snatches (135/105 lbs)
     200m Run
     10 Muscle Ups
     200m Run

Sexta da Maldade, CrossFit P9

Sexta Feira - 31.03.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30 Cal Assault Bike
     • 10 Heavy Ball Over The Shoulder (120 / 70 lbs)
Rest 2'
Station 2:
2 Rounds For Time (6' Time Cap):
     • 8 - 6 - 4 Muscle ups
     • 20 - 16 - 12 Over Head Squats (155 / 105 lbs)
* Scale - 1 Muscle Up = 2 Chest To Bar ou 3 Pull Ups ou 4 Jumping Pull Ups
Rest 2'
Station 3:
2 Rounds “Barbara”:
     • 20 Pull Ups
     • 30 Push Ups
     • 40 Sit Ups
     • 50 Air Squats
Rest 2'
Station 4:
2 Rounds For Time (6' Time Cap):
     • 500m Row
     • 20 Squat Snatches (135 / 95 lbs)
Rest 2'
Station 5:
2 Rounds For Time (6' Time Cap):
     • 50 Cal Ski Erg
     • 100 Double Unders

CrossFit P9, Barbell P9

Segunda Feira - 30.01.17

WOD
14' AMRAP of:
     • 7 Muscle-Ups
     • 50 Wall Balls (20 / 14 lbs)
     • 100 Double Unders

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 - 28.10.16

WOD
00:00 - 08:00:
For Time:
     • 10 Sled Pulls (185 / 135 lbs)
     • 20 Squat Cleans (175 / 105 lbs)
     • 30 Squat Snatches (155 / 85 lbs)
08:01 - 10:00:
     • Rest
10:01 - 18:00:
For Time:
     • 12-10-8: Bar Muscle-Ups
     • 60-50-40: Wall Balls
18:01 - 20:00:
     • Rest
20:01 - 28:00:
For Time:
     • 150/100 Cal Air Bike
28:01 - 30:00:
     • Rest
30:01 - 38:00:
For Time:
     • 30-20-10: Cal Row
     • 30-20-10: KB Swing (32 / 24 kg)