Segunda Feira - 13.02.17

Barbell P9

Mobilidade
Específica Clean

Skill
Every 2' for 8’:
     • 2 Back Squats @ 85% of 1RM Back Squat
EMOM 4'
     • 2 Push Presses Behind The Neck (3" Pause 90) + 3 Power Jerks Behind The Neck (3" Pause 90) @ 50% of 1RM Push Jerk
EMOM 4'
     • 2 Push Presses (3" Pause) + 3 Split Jerks (3" Pause) @ 60% of 1RM Push Jerk
Every 1'30" for 6'
     • 3 Low Hang Squat Clean (3" Pause) @65, 70, 70, 70%

WOD
4 Rounds for Time:
     • 3 Hang Power Cleans (185 / 125 lbs)
     • 6 Reverse Lunges
     • 12 Strict Toes To Bar
     

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 6-8 Pronated Tempo Bench Over Row AHAP
     • 4-6 Weighted Supinated Pull-Ups
     • 8-10 Banded Reverse Fly
     • Active Rest: 100m Run

WOD
Open 16.3
7' AMRAP of:
     • 10 Power Snatches (75 / 55 lbs)
     • 3 Bar Muscle Ups
   

    * AMRAP = As Many Round As Possible
    * AHAP = As Heavy As Possible