CrossFit P9, Barbell P9

Segunda Feira - 23.01.17

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 8 Floor Presses
     • 6 Banded Push-Ups
     • 6 Clap Push-Ups
     • Active Rest: 100m Run

WOD
15' AMRAP of:
     • 8 Handstand Push-Ups
     • 8 High Box Jumps (30'' / 24")
     • 1 Rope Climb

     * Aim for 4 rounds.

Barbell P9

Mobilidade
Específica Clean

Skill
Every 1’ for 5’:
     • 1 Muscle Clean + 5" Pause on “Dip” + 1 Hang Cluster @ 65% of 1RM Clean
Every 2’ for 8’:
     • 1 Low Hang Power Clean + 1 Power Clean with 5" Pause below the Knee + 2 Push Presses @ 70% of 1RM Clean
Every 1’ 30'' for 6’:
     • 1 Squat Clean with 5" Pause below the Knee + 1 Split Jerk with 3" Pause at the End @ 80% of 1RM Clean
Every 1’ 30’’ for 6’:
     • 1 Clean Panda Pull + 1 High Hang Power Clean + 1 Squat Clean with 5" Pause at the Bottom of the Squat @ 75% of 1RM Clean

WOD
8’ AMRAP of:
     • 4 C&J @ 65% of 1RM Clean
     • 4 Front Rack Reverse Lunges
     • 4 Front Rack Regular Lunges
     • 2 Wall Climbs

AMRAP = As Many Reps as Possible