CrossFit P9, Barbell P9

Segunda Feira - 06.03.17

Barbell P9

Mobilidade
Específica Jerk

Skill
4' EMOM of’:
     • 1 Push Press + 2 Split Jerks (5" Pause each) @50% of 1RM Power Jerk
Every 2' for 20':
     • 2 Power Jerks  (3" Pause) @50% of 1RM Power Jerk
     • 2 Power Jerks (3" Pause) @60%
     • 2 Power Jerks (3" Pause) @70%
     • 2 Power Jerks (3" Pause) @75%
     • 2 Power Jerks @80%
     • 2 Power Jerks @80%
     • 2 Power Jerks @80%
     • 2 Power Jerks (3" Pause) @70%
     • 2 Power Jerks (3" Pause) @60%
     • 2 Power Jerks (3" Pause) @50%


   

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Kettlebell Rows on The Box (AHAP)
     • 8/8 One Arm Ring Rows
     • 6 Strict High Pulls (20 / 12 kg) 

WOD
12' AMRAP of:
     • 15 Toes To Bar
     • 12 Box Jumps Over (24" / 20")
     • 9 Hand Stand Push Ups

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