CrossFit P9, Barbell P9

Quinta Feira - 14.12.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Hang Muscle Clean + 1 Muscle Clean + 2 Push Presses @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Hang Power Clean + 1 Power Clean + 1 Front Squat + 1  Push Jerk @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Hang Clean High Pulls @70% of 1RM of Clean

WOD
6' AMRAP of:
     • 9 Power Cleans (75 / 65 lbs)
     • 7 Front Squats
     • 5 Push Jerks

*Each Round Unbroken 

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     •  12 Sumo Deadlift @65% of 1RM of Deadlift
     • Active Rest:  5 Free Handstand Push Ups 

WOD 
12' EMOM of:
     • 20 Double Unders
     • 10 HSPU
     • 1 Clean and Jerk (185 / 135 lbs)

HSPU = Handstand Push Up