CrossFit P9

Sexta Feira - 12.05.16

Mobilidade
Quadril

Strength
5 x 1 Clean Complex @ 75% of 1RM of Cleans

WOD
"Odyssey"

Rx:
3' AMRAP of:
     • Burpee Pull-Ups
2' Rest
3' AMRAP of:
     • 1 Snatch Deadlift (135 / 95 lbs)
     • 1 Hang Power Snatch
     • 1 Overhead Squat (OHS)
     • 2 Snatch Deadlift (135 / 95 lbs)
     • 2 Hang Power Snatch
     • 2 Overhead Squat (OHS)
     • 3 Snatch Deadlift (135 / 95 lbs)
     • 3 Hang Power Snatch
     • 3 Overhead Squat (OHS)
     • ...
2' Rest
3' AMRAP of:
     • 1 Muscle-Ups
2' Rest
For Time:
     • 550m Run

1RM = 1 Rep Max
Clean Complex = 1 Clean Pull + 1 Halt Clean (3” Pause at the Knee + 3” Pause at Mid Thigh + 1 Power Clean + 1 Squat Clean)