CrossFit P9, Barbell P9

Quinta Feira - 21.12.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Hang Muscle Clean + 1 Muscle Clean + 2 Front Squats @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Hang Power Clean + 1 Push Press + 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:
1 Squat Clean + 1 Split Jerk @70/75/80/85/90% of 1RM of Clean

WOD
For Time of:
15 - 12 - 9
     • Thrusters (115 / 85 lbs)
     • Burpees Over The Bar

 

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     •  8 Sumo Deadlift @70% of 1RM of Deadlift
     • Active Rest:  5 Free Handstand Push Ups 

WOD 
For Time of:
15 - 12 - 9 - 12 - 15
     • Power Snatch (95 / 65 lbs)
     • T2B
     • Box Jumps Over (24"/ 20")

T2B = Toes To Bar