CrossFit P9, Barbell P9

Segunda Feira - 17.04.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 2 Hang Power Cleans + 2 Front Squats + 2 Split Jerks @70% of 1RM of Clean
5' EMOM of’:
     • 3 Halt Cleans + 7" Pause Halt Position @95% of 1 RM of Clean
4' EMOM of’:
     • 3 Split Jerks (3" Paused Catch Position) @75% of 1 RM of Split Jerk
4' EMOM of’:
     • 3 Dips (5" pause each) @110% of 1RM of Front Squat

WOD
3 Rounds For Time of:
     • 10 Deadlifts (275 / 185 lbs)
     • 10 Burpees Over The Bar
     • 5 Hang Cleans (225 / 155 lbs)
     • 5 Strict Handstand Push Ups

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Bent Over Row
     • 6 Tempo Body Row Supinated (1.4.4.1)
     • 40" Chin Ups Over The Bar Hold
     • 12 Medball Pull Overs On The Box  

WOD
15' AMRAP of:
     • 3 Bar Muscle Ups
     • 6 Pistols
     • 9 Burpees
     • 12 Kettlebell Swings (24 / 16 kg)

    * AMRAP = As Many Rounds As Possible