CrossFit P9, Barbell P9

Quinta Feira - 16.11.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
3  Hang Muscle Clean + 2 Front Squat + 1 Push Presses @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Power Cleans + 1 Hang Squat Cleans + 1 Split Jerk @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Squat Clean  + 2 Power Jerk @75% of 1RM of Clean
Rest 2’
5’ EMOM of:
13  Deficit Clean Pull @80% of 1RM of Clean

WOD
For Time
     • 5 Squat Cleans “unbk” (165/115 lbs)
     • 5 Hang Squat Cleans
     • 4 Squat Cleans “ubnk” (185/135 lbs)
     • 4 Hang Squat Cleans
     • 3 Squat Cleans “unbk” (205/155 lbs) 
     • 3 Hang Squat Cleans

10' Time Cap


     

EMOM = Every Minute On the Minute
Ubnk = Unbroken

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds Not For Time of:
     •  5 Lift Off + 5 Half Deadlift @70% of 1RM of Deadlift
     • Active Rest:  10 Burpees Over The Bar AFAP

WOD
     • 1' Max Wall Balls (20/14 lbs)
     • 1' Rest
     • 1' Max Deadlifts (185/135 lbs)
     • 1' Rest
     • 1' Max Box Jumps (24"/20")
     • 1' Rest
Right Into:
     6' AMRAP of:
     • 6 Thrusters (135/95 lbs)
     • 12 Deadlifts
     • 6 Burpees Box Jump Over (24"/20")