CrossFit P9

Quinta Feira - 02.02.17

Barbell P9

WOD
Every 2' for 10’ of:
     • 1 Front Squat (5" Pause) + 1 Front Squat (3") + 1 Front Squat @ 55% 1RM of Front Squat

EMOM for 4’ of:
     • 3 Push Presses + 2 Power Jerks Behind-the-Neck (5" Pause On Catch Position) @ 55% 1RM of Jerk

EMOM for 4’ of:
     • 1 Push Press + 3 Split Jerks (3" Pause On Catch Position) @ 60% 1RM of Jerk

Every 1’30’’  for 6’ of:
     • 1 Front Squat with 10" at the Bottom @ 85% of 1RM of Front Squat

2’ Rest

5’ AMRAP of:
     • Squat Clean & Jerk (165 / 115 lbs)

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 6 Romanian Deadlifts Clean Grip @ 55% 1RM of Deadlift
     • Active Rest: 10 Throw Ball Back 

WOD
20' EMOM of:
     • 1 min: 3 Rope Climbs
     • 2 min: 10 Over Head Squats (135 / 95 lbs) 
     • 3 min: 12 Ring Rows
     • 4 min: 4 Wall Climbs
     • 5 min: 30’' Weighted Hollow Rock Hold

 

 

 

EMOM = Every Minute on the Minute