CrossFit P9, Strength P9

Segunda Feira - 16.05.16

CrossFit P9

Mobilidade
Ombro

Warm-Up
     • 4 x 6 Ring Rows (2" at the top + 4" on the way down)
     • 4 x 10 KB Bent-over Rows @ AHAP

WOD
"50/50"

Rx:
For Time:
     • 50 KB Step Over the Box  (24 / 16 kg)
     • 50 Box Jumps (24" / 20")

1RM = 1 Rep Max
KB = Kettlebell
AHAP = As Heavy as Possible

Strength P9

Weightlifting
     • 5 x 1 of "Clean Complex Maio" (1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean) @ 65% of 1RM of Clean & Jerk
     • 6 x 2 of Overhead Squats @ 50% of 1RM of Back Squat

Strength Training
     • 10-8-6 of Pendlay Row