CrossFit P9, Barbell P9

Segunda Feira - 03.04.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 2 Hang Power Cleans + 2 Front Squats + 2 Split Jerks @55% of 1RM of Clean
5' EMOM of’:
     • 4 Clean Pulls @80% of 1 RM of Clean
6' EMOM of’:
     • 3 Split Jerks (3" Paused Catch Position) @60% of 1 RM of Split Jerk
4' EMOM of’:
     • 3 Dips (5" pause each) @100% of 1RM of Front Squat

WOD
10' AMRAP of:
     • 1 Cluster (135 / 95 lbs)
     • 2 Thrusters
     • 3 Front Squats
     • 4 Front Rack Lunges
     • 6 Burpees Over The Bar
     • 50 Double Unders

CrossFit P9

Mobilidade

Ombro

Skill
3 Rounds of:
     • 8 Bent Over Row
     • 5 Body Row Supinated (1.3.3.1)
     • 30" Chin Up Over The Bar Hold
     • 10 Medball Pull Overs On The Box  

WOD
14' AMRAP of:
     • 10 Push Ups
     • 10/10 Step Ups (20 / 12 kg)
     • 50 Double Unders

      * AMRAP = As Many Rounds As Possible