CrossFit P9, Barbell P9

Segunda Feira - 22.05.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 3 Push Jerks BTN + 1 OHS with Narrow Grip (7" pause) @55% of 1 RM of Jerk
5' EMOM of’:
     • 4 Split Jerks BTN @60% of 1 RM of Jerk
Every 2’30" for 10':
     •40" to 60" Hold Bar 3cm From The Ground @50% of 1 RM of Clean
5' EMOM of’:
     • 1 Dip (15" pause) @90% of Front Squat

WOD
AMRAP of:
     • 3 Clusters (155 / 105 lbs)
     • 9 C2B

*BTN = Behind The Neck
* OHS = Overhead Squat
* C2B = Chest To Bar

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 14 Bent Over Row
     • 8 Tempo Body Row Supinated (1.6.6.1)
     • 60" Chin Up Hold
     • 10 / 10 Lateral Balls to wall (20 / 14 lbs)  

WOD
For Time
10-9-8-7-6-5-4-3-2-1
     Strict HSPU
     30 Double Unders Between Every Round      

* SCALE - Do an AMRAP
* HSPU = Hand Stand Push Ups
* AMRAP = As Many Rounds As Possible