CrossFit P9, Strength P9

Segunda Feira - 13.06.16

CrossFit P9

Mobilidade
Ombro

Skill
     • 4 x 8-10 Single KB Row @ AHAFA
     • 4 x 6-8 Ring Rows

WOD
Rx:
For Time:
     • 20 Burpees
     • 2 Rounds of a "Cindy" Round:
         • 5 Pull-Ups
         • 10 Push-Ups
         • 15 Air Squats
     • 20 Burpees
     • 2 Rounds of a "Cindy" Round
     • 20 Burpees
     • 2 Rounds of a "Cindy" Round
     • 20 Burpees
     • 2 Rounds of a "Cindy" Round
     • 20 Burpees

Strength P9

Weightlifting
     • 5 x 1 of "Clean Complex Junho" (1 Squat Clean + 1 Hang Squat Clean + 1 Jerk) @ 70% of 1RM of Clean & Jerk

Strength Training
     • 3 x 8 of Back Squats @ 65% of 1RM
     • 3 x 10 of Single KB Rows

KB = Kettlebell
AHAP = As Heavy as Form Allows