CrossFit P9, Barbell P9

Segunda Feira - 20.03.17

Barbell P9

Mobilidade
Específica Jerk

Skill
4' EMOM of’:
     • 4 Hang Cleans (*aproximações: low/medium/high) + 5" pause Low Hang Position + 1 Muscle Clean@55% of 1RM of Clean
Every 1'30" for 9':
     • 2 Halt Clean High Pulls + 2 Low Hang Power Cleans @65% of 1 RM of Clean
Every 1'30" for 6':
     • 1 Power Clean + 2 High Hang Squat Cleans @70% of 1 RM of Clean
 

WOD
5 Rounds For Time:
     • 3 Clusters (155 / 105 lbs)
     • 9 Chest To Bar
     

 

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10/10 Double Kettlebell Rows (AHAP)
     • 6 - 8 Strict Supinated Chest to Bar
     • Strict High Pull (20 / 12 kg)   

WOD
12' AMRAP of: 
      21 - 15 - 9
     • Burpees
     • Kettlebells Swings (24 / 16 kg)
     • Double Unders

      * AMRAP = As Many Rounds As Possible