CrossFit P9, Barbell P9

Segunda Feira - 06.02.17

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Dumbell L-Sit Presses AHAP
     • 10 Box Dips/Diamond Push-Ups
     • 10/10 Plank Facing the Wall
     • Active Rest: 20 Alternaring V-Ups

WOD
Open 12.3
14' AMRAP of:
     • 15 Box Jumps (24’' / 20’’ )
     • 12 Dumbbell Push Presses (50 / 20 lbs)
     • 9 Toes to Bar

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

Barbell P9

Mobilidade
Específica Clean

Skill
EMOM 8’ of:
     • 3 Back Squats @ 75% of 1RM Back Squat
EMOM 5'
     • 2 Power Clean (3" Pause) + 1 Low Hang Squat Clean (3" Pause) @ 60% of 1RM Clean
EMOM 5'
     • 2 Power Cleans (3" Pause) + 2 Power Jerks @ 60% of 1RM Clean

WOD
5 Rounds for Time:
     • 10 Strict Ring Dips
     • 8 Over Head Reverse Lunges (95/65 lbs)
     • 6 Sumo Deadlifts HighPulls
     • 4 Burpees Over the Bar