CrossFit P9

Quarta Feira - 26.10.16

CrossFit P9

Mobilidade
Ombro

Warm-Up
3 Rounds of:
50” On / 10” Off
     • A: 3 Shoulder Presses + 3 Push Presses + 3 Push Jerks + Rest at Bottom of Squat Position with Bar (for remained of time) (45 / 35 lbs)
     • B: 10 Squat to High Knees + Plank Position (for remained of time)
     • C: 10 Mountain Climbers + 3 Burpees + Superman (for remained of time)

Skill
     • 5 x 3 Push Jerks @ 80% of 1RM
     • During Rest: 45" Squat Holds on Wall with KB (16 / 12 kg)

WOD
2 Rounds for Time:
21-15-9 of:
     • Chest-to-Bars (C2Bs)
12-9-6
     • Burpee Box Jump-Overs (24" / 20")

1RM = 1 Rep Max
KB = Kettlebells