CrossFit P9, Barbell P9

Segunda Feira - 20.02.17

Barbell P9

Mobilidade
Específica Clean

Skill
Every 2' for 8’:
     • 3 Back Squats @ 70% of 1RM Back Squat
EMOM 4'
     • 3 Power Jerks Behind The Neck (3" Pause 90) @ 55% of 1RM Push Jerk
EMOM 4'
     • 1 Push Press (3" Pause) + 3 Split Jerks (3" Pause) @ 65% of 1RM Push Jerk
EMOM 4'
     • 4 Hang Clean High Pulls @60% of 1RM Hang Clean
EMOM 4'
     • 10" Pause at 90 degrees of Front Squat @60% of 1RM Front Squat

WOD
2 Rounds of:
     • 1' ME Push Presses (95 / 65 lbs)
     30" Rest
     • 1' ME Ring Rows
     30" Rest 

ME = Maximum Effort

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Dumbell Presses on The Medball (AHAP)
     • 30m Handstand Walk / 5 Wall Walk
     • 30m Double Kettlebell Over Head Carry (24 / 16 kg)

WOD
"Helen" 
3 Rounds for Time:
     • 400m Run
     • 21 Kettlebell Swings (24 / 16 Kg) 
     • 12 Pull Ups   

12' Time Cap

    * AHAP = As Heavy As Possible
    * HSPU = Handstand Push Up