CrossFit P9, Barbell P9

Quinta Feira - 09.11.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Clean Lift Off + 1 Clean Pull + 1 Hang Muscle Clean @50% of 1RM of Clean
Rest 2’
4’ EMOM of:
1 Muscle Clean + 2 Front Squats + 1 Push Jerk @60% of 1RM of Clean
Rest 2’
3’ EMOM of:
1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk @65% of 1RM of Clean
Rest 2’

WOD
15'To Find Your:
     • Haviest Hang Squat Clean And Jerk
     

EMOM = Every Minute On the Minute
Ubnk = Unbroken

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds Not For Time of:
     •  4 Lift Off + 4 Half Deadlift @70% of 1RM of Deadlift
     • Active Rest:  10 Burpees Over The Bar AFAP

WOD
     • 1' Max Hang Power Snatch (115/85 lbs)
     • 1' Rest
     • 1' Max Front Rack Reverse Lunges
     • 1' Rest
     • 1' Max Bar Muscle Ups
     • 1' Rest
Right Into:
     For Time:
     16 - 14 - 12
     • Overhead Lunges (115/85 lbs)
     12 - 10 - 08
     • Power Snatches
     08 - 06 - 04
     • Bar Muscle Ups

10' Cap

AFAP = As Fast As Possible