CrossFit P9, Barbell P9

Segunda Feira - 09.01.17

CrossFit P9

Mobilidade
     • Ombro
     • Escápula

Skill
     • 8 Weighted Push-Ups
     • 10 Deficit Push-Ups
     • 12/12 One Arm Presses with the Bar


WOD
15’ AMRAP of:
     • 5 Burpees
     • 10 Goblet Squats (24 / 16 kg)
     • 15 Russian Kettlebell Swings
     • 20 Sit-Ups
     • 400m Run

Barbell P9

Parte A
5’ EMOM of:
At @65% 1RM Squat Clean
     •  1 Halt Clean Deadlift
     • 2 Low Hang High Pull Clean.
*Halt Clean = 3'' de Pausa Below Knee Cap + 3'' pausa at Mid-Thigh

Parte B
5’ EMOM of:
At @55% 1RM Squat Clean
     • 1 Muscle Clean
     • 1 Front Squat

Parte C
5’ EMOM of:
At @75% 1RM Squat Clean
     • 1 Power Clean (3" de Pausa no Recebimento)
     • 1 Low Hang Squat Clean
     • 1 Split Jerk (3" de Pausa no Recebimento)

Parte D 
Every 2', For 12' of:
% 1RM Squat Clean
     • 0 - 2': 4 Squat Cleans + 2 Jerks @50%
     • 2' - 4': 3 Squat Cleans + 2 Jerks @60%
     • 4' - 6': 2 Squat Cleans + 2 Jerks @70%
     • 6' - 8': 1 Squat Clean + 1 Jerks @80%
     • 8' - 10': 1 Squat Clean + 1 Jerks @85%
     • 10' - 12': 1 Squat Clean + 1 Jerks @90%

Parte E
For Time:
21 - 15 - 12 - 9
     • Power Cleans (155 / 95 lbs)
     • Box Jump Overs (24''/ 20'' inches)
7' Time Cap