CrossFit P9, Barbell P9

Quinta Feira - 28.12.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Muscle Clean + 1 Hang Muscle Clean + 1 Front Squat (3" Pause) + 1 Push Press @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Hang Power Cleans + 1 Push Press + 1 Push Jerk @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Power Clean + 2 Hang Squat Cleans + 1  Split Jerk @75% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Clean Pull + 1 Hang Clean High Pull + 1 Clean High Pull @60% of 1RM of Clean

WOD
7' AMRAP of:
     • 7 Power Cleans (115 / 85 lbs)
     • 7 Front Squats
     •  7 Shoulder To Overhead
     • 21 Burpees

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     •  5 Deadlifts @60% of 1RM of Deadlift
     • Active Rest: 6/6 Negative Box Weighted Pistols @3111 

WOD 
6' AMRAP of:
     • 6 Power Cleans (135 / 95 lbs)
     • 12 Deadlifts
     • 6 Box Jumps Over (30"/ 24")
2' Rest
4' AMRAP of:
     • 4 Power Cleans (155 / 105 lbs)
     • 8 Deadlifts
     • 4 Box Jumps Over (30"/ 24")