CrossFit P9, Barbell P9

Segunda Feira - 24.04.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk @80% of 1RM of Clean
5' EMOM of’:
     • 3 Reverse Clean Deadlifts @100% of 1 RM of Clean
5' EMOM of’:
     • 3 Split Jerks (3" Paused Catch Position) @85% of 1 RM of Split Jerk
4' EMOM of’:
     • 1 Dip (15" pause) @100% of 1RM of Front Squat

WOD
AMRAP of:
     • 75 Double Unders
     • 5 Squat Cleans (155 / 105 lbs)
     • 5 Clusters

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10/10 Arnold Press In Lunge Position
     • 6 Tempo Ring Dips (4.4.1.1)
     • 40" Handstand Hold
     • 12 Dumbell Pull Overs On The Box  

WOD
12' AMRAP of:
     • 3 Strict Chest To Bar
     • 6 Strict Handstand Push Ups
     • 10 Pistols
     

    * AMRAP = As Many Rounds As Possible