CrossFit P9, Barbell P9

Segunda Feira - 15.05.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 3 Push Jerks (3" pause dip and 3" pause catch each) @55% of 1RM of Power Jerk
5' EMOM of’:
     • 1 Power Jerk + 2 Split Jerks (3" pause) @60% of 1 RM of Clean & Jerk
5' EMOM of’:
     • 5 Hang Clean Pulls @80% of 1RM of Clean
5' EMOM of’:
     • 3 Dips (5" pause each) @90, 95, 100, 100, 105% of Front Squat

WOD
3 Rounds For Time of:
     • 21 WallBalls (20 / 14 lbs)
     • 15 Pull Ups
     • 9 Clean and Jerks (135 / 95 lbs)

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 12 / 12 Arnold Presses In Lunge Position
     • 7 Ring Dips (5.5.1.1)
     • 50" Hand Stand Hold

WOD
12' AMRAP of:
     • 2 Rounds of "Cindy"
     • 200m Medball Run (20 / 14 lbs)     

    * AMRAP = As Many Rounds As Possible
    * 1 Round "Cindy" = 5 Pull Ups
                                     10 Push Ups
                                     15 Air Squats