CrossFit P9, Barbell P9

Segunda Feira - 08.05.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of’:
     • 1 Push Press + 2 Split Jerks (3" pause each) @50% of 1RM of Push Jerk
8' EMOM of’:
     • 2 Hang Power Clean + 2 Front Squats + 2 Split Jerks (3" pause) @50% of 1 RM of Clean & Jerk
4' EMOM of’:
     • 3 Hang Squat Cleans (3" Pause Catch Position) (45 / 35 lbs)
4' EMOM of’:
     • 4 Split Jerks (3" pause) (45 / 35 lbs)

WOD
AMRAP of:
     • 7 Strict Weighted Pull Ups
     • 7 Strict Weighted Ring Dips
     • 14 Double Kettlebell Overhead Reverse Lunges (16 / 8 kg)

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 12 Bent Over Row
     • 7 Tempo Body Row Supinated (1.5.5.1)
     • 50" Chin Up Hold
     • 10 PVC Sit Ups  

WOD
10' AMRAP of:
     • 10 Kettlebell Sumo Deadlift High Pulls (24 / 16 kg)
     • 15 Kettlebell Swings
     • 20 Reverse Lunges
     

    * AMRAP = As Many Rounds As Possible