CrossFit P9

Segunda Feira - 27.06.16

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