CrossFit P9, Barbell P9

Quinta Feira - 07.12.17

Barbell P9

Mobilidade
Específica Clean

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

WOD
For Time:
“Grace is No More Graceful”
     • 30 Hang Clean And Jerks (135 / 95 lbs)

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     •  10 Sumo Deadlift @75% of 1RM of Deadlift
     • Active Rest:  10 Free Handstand Shoulder Taps or 20 Facing Wall Handstand Shoulder Taps 

WOD
“My Calf is Cramping” 
Running Clock: 
0:00 - 4:00
     • 150 Double Unders
     • 15 Box Jumps Over (24’’ / 20’’)
     • 15 HSPU
4:00 - 10:00
     • 200 Double Unders
     • 20 Box Jumps Over
     • 20 HSPU
10:00 - 18:00
     • 300 Double Unders
     • 30 Box Jump Over (24’’ / 20’’)
     • 30 HSPU

HSPU = Handstand Push Up