CrossFit P9, Barbell P9

Segunda Feira - 27.03.17

Barbell P9

Mobilidade
Específica Clean

Skill
4' EMOM of’:
     • 4 Hang Cleans (*aproximações: low/medium/high) + 5" pause Low Hang Position + 1 Muscle Clean@65% of 1RM of Clean
Every 1'30" for 9':
     • 2 Halt Clean High Pulls + 2 Low Hang Power Cleans @70% of 1 RM of Clean
Every 1'30" for 6':
     • 1 Power Clean + 2 High Hang Squat Cleans @75% of 1 RM of Clean
 

WOD
5 Rounds For Time:
     • 6 Squat Cleans (185 / 135 lbs)
     • 50 Double Unders

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Strict Presses Behind The Neck (AHAP)
     • 6 - 8 Strict HSPU Facing The Wall
     • 1'30" Plank On Elbows  

WOD
12' AMRAP of:
     • 200m Run
     • 10 SDHP (95 / 65 lbs)
     • 5 Muscle Ups

      * AMRAP = As Many Rounds As Possible
         HSPU = Hand Stand Push Up
         SDHP = Sumo Deadlift High Pull