CrossFit P9, Barbell P9

Segunda Feira - 13.03.17

Barbell P9

Mobilidade
Específica Jerk

Skill
4' EMOM of’:
     • 3 Squat Cleans + 1 Front Squat (7" Pause each) @55% of 1RM Squat Clean
Every 1'30" for 6':
     • 4 Low Hang Squat Cleans + 5" Pause in Low Hang Position + 1 Power Clean @55% of 1RM Squat Clean
5' EMOM of’:
     • 6 Halt Squat Cleans @40% of 1RMSquat Clean
8' EMOM of’:
     • 3 Squat Cleans @80 of 1RMSquat Clean

WOD
For Time:
     • 1 - 2 - 3
     Squat Clean @50% of 1RM of Squat Clean
     • 2 - 3 - 4
     Front Rack Reverse Lunges
     • 4 - 6 - 8
     Front Squats
     • 6 - 12 -18
     Strict Toes To Bar

 


   

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 6-8 Tempo Floor Presses (3/1/1)
     • 6-8 Push Ups On Medball
     • 30" Hand Stand Hold 

WOD
12' AMRAP of:
     • 5 Hand Stand Push Ups
     • 10 Pistols
     • 15 Pull Ups

      * AMRAP = As Many Rounds As Possible