CrossFit P9, Strength P9

Segunda Feira - 23.05.16

CrossFit P9

Mobilidade
Ombro

Warm-Up
     • 4 x ME Clapping Push-Ups
     • 4 x 5 Floor Presses @ AHAP

WOD
"100% Pure Love"

Rx:
For Time (In Teams of 3):
     • 100 KB Swings (24 / 16 kg)
     • 100 Lateral Burpees Over-the-Bar
     • 100 Power Cleans (115 / 85 lbs)
     • 100 T2Bs (Toes-to-Bars)
     • 100 HSPUs (Handstand Push-Ups)
     • 100 Deadlifts (165 / 135 lbs)
     • 100 Lateral Burpees Over-the-Bar
     • 100 KB Swings (24 / 16 kg)

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) @ 70% of 1RM of Clean & Jerk
     • 6 x 2 of Overhead Squats @ 55% of 1RM of Back Squat

Strength Training
     • 10-8-6 of Pendlay Row