CrossFit P9, Barbell P9

Quinta Feira - 23.11.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Hang Power Clean + 1 Front Squat + 1 Push Press  @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Power Clean + 2 Hang Squat Cleans + 1 Split Jerk  @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Halt Squat Clean  + 2 Split Jerks @75% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Deficit Clean Lift Off (3’’/3’’/3’’) @80% of 1RM of Clean

WOD
For Time
     • 15 Squat Clean And Jerks
     • 15 Hang Squat Clean And Jerks @60% of 1RM of Clean

10' Time Cap

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds Not For Time of:
     •  6 Lift Off + 6 Half Deadlift @65% of 1RM of Deadlift
     • Active Rest:  10/10 KB Windmills (16 / 12 kg)

WOD
     • 1' Max KB Swings (32 / 24 lbs)
     • 1' Rest
     • 1' Max Wallballs (20 / 14 lbs)
     • 1' Rest
     • 1' Max Toe To Bar
     • 1' Rest
Right Into:
     For Time (8' Time Cap):
     • 1600m Run

KB = Kettlebell