CrossFit P9, Barbell P9

Quinta Feira - 05.10.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Clean Pull + 2 Clean High Pulls + 2 Hang Muscle Cleans @60% RM of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Hang Power Clean + 1 Squat Clean + 1 Push Press + 1 Power Jerk @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Power Clean + 2 Front Squats  + 1 Split Jerk @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Deficit Clean Deadlift (4.1.4) @60% of 1RM of Clean

WOD
For Time: 
2 x 5 Power Clean “Ubnk” @60% RM
2 x 4 Power Clean “Ubnk” @70% RM
2 x 3 Power Clean “Ubnk” @80% RM

EMOM = Every Minute On the Minute
Ubnk = Unbroken

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 12 Deadlifts @50% of 1RM of Deadlift
     • Active Rest:  200m Run with medball 14lbs

WOD
     • 1' Max 15  Air squats
     • 1' Rest / 40'' Plank to Elbows
     • 1' Max Double KB Front Rack Reverse Lunges (16 / 12 kg)
     • 1' Rest/ 40'' Squat Hold
     • 1' Max Abmat Sit up
     • 1' Rest / 40'' Dead Bug Position
Right Into:
     For Time:
     • 10 Double KB Front Rack Reverse Lunges (16 / 12 kg)
     • 25 Air squats
     • 20 Sit Ups

4' Cap

KB = Kettlebell