CrossFit P9, Barbell P9

Segunda Feira - 10.04.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 3 Hang Power Cleans + 3 Front Squats + 3 Split Jerks @60% of 1RM of Clean
5' EMOM of’:
     • 4 Clean Pulls + 7" Pause Halt Position @85% of 1 RM of Clean
4' EMOM of’:
     • 4 Split Jerks (3" Paused Catch Position) @65% of 1 RM of Split Jerk
4' EMOM of’:
     • 3 Dips (5" pause each) @105% of 1RM of Front Squat

WOD
3 Rounds For Time of:
     • 15 Hang Squat Cleans (115 / 85 lbs)
     • 5 Muscle Ups


   

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 8/8 Arnold Presses in Lunge Position (AHAP)
     • 5 Tempo Ring Dips (3.3.1.1)
     • 30" Hand Stand Hold
     • 10 Dumbell Pull Overs On The Box  

WOD
12' AMRAP of:
     • 5 Wall Climbs
     • 10 Strict Toes To Bar
     • 15 Box Jumps Over (24" / 20")

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