CrossFit P9, Barbell P9

Segunda Feira - 29.05.17

Barbell P9

Mobilidade
Específica Clean

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

WOD
AMRAP of:
     • 3 Hang Power Cleans (185 / 125 lbs)
     • 6 Shoulder To Over Head
     • 9 T2B
     • 18 Double Unders 

* T2B = ToesTo Bar

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 14 / 14 Arnold Presses In Lunge Position
     • 7 Ring Dips (6.6.1.1)
     • 60" Hand Stand Hold
     • 20 Alternating V-Ups  

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