CrossFit P9, Barbell P9

Quinta Feira - 19.10.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
3 Halt Clean Deadlift High Pulls @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Halt Power Clean + 2 Front Squats + 2 Push Presses @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Squat Clean + 1 Power Jerk + 1 Squat Clean + 1 Split Jerk @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Slow Clean Pull (5.1.2.1) @80% of 1RM of Clean

WOD
3 Rounds For Time of: 
7 Power Clean “Ubnk” (155 / 105 lbs)

EMOM = Every Minute On the Minute
Ubnk = Unbroken

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 8 Deadlifts @65% of 1RM of Deadlift
     • Active Rest:  30" Max Effort Assault Bike

WOD
     • 1' Max Hang Power Cleans (115 / 85 lbs)
     • 1' Rest / 30'' Knees to Elbows on Plank
     • 1' Max V-Ups
     • 1' Rest/ 30'' Squat Hold KB Front Rack
     • 1' Max KB Swings (24 / 16 kg)
Right Into:
     For Time:
     • 20 Power Cleans (115 / 85 lbs)
     • 30 Toes To Bar
     • 20 KB Swings (24 / 16 kg)

6' Cap