CrossFit P9, Barbell P9

Quinta Feira - 26.10.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Muscle Clean + 1 Front Squat + 2 Push Presses @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Hang Power Cleans + 1 Hang Squat Cleans@60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Power Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Tempo Halt Clean Deadlift @80% of 1RM of Clean

WOD
For Time:
     • 5 “Ubnk” Squat Cleans (135 / 95 lbs)
     • 5 “Ubnk” Hang Squat Cleans
     • 5 “Ubnk” Squat Cleans (155 / 105 lbs)
     • 5 “Ubnk” Hang Squat Cleans
     • 5 “Ubnk” Squat Cleans (175 / 125 lbs
     • 5 “Ubnk” Hang Squat Cleans

EMOM = Every Minute On the Minute
Ubnk = Unbroken

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds Not For Time of:
     • 8 Deadlifts @70% of 1RM of Deadlift
     • Active Rest:  40" Max Effort Assault Bike

WOD
     • 1' Max Squat Snatches (135 / 95 lbs)
     • 30" Max Burpees Over The Bar / 30" Rest
     • 1' Max Front Squats
     • 30" Max Push Ups / 30" Rest
     • 1' Max Box Jump Over (24" / 20")
     • 30" Max Jumping Lunges / 30" Rest
Right Into:
     For Time:
     • 15 Box Jumps Over
     • 12 Front Squats(135 / 95 lbs)
     • 9 Hang Squat Snatches

6' Cap