CrossFit P9
Mobilidade
Ombro
Skill
• 5 x 2 Rope Climbs
• 5 x 5 Ring Rows
WOD
Rx:
21' EMOM of:
• 1 min: 4 Burpee Bar Muscle-Ups
• 2 min: 50 Double Unders
• 3 min: 8 Deficit Handstand Push-Ups (M: 45+25 lbs Plates / F: 45 lbs Plate)
Strength P9
Weightlifting
• 5 x 1 of "Clean Complex Junho" (1 Squat Clean + 1 Hang Squat Clean + 1 Jerk) @ 85% of 1RM of Clean & Jerk
Strength Training
• 3 x 8 of Back Squats @ 75% of 1RM
• 3 x 10 of Single KB Rows
EMOM = Every Minute on the Minute