CrossFit P9, Barbell P9

Segunda Feira - 12.06.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
     • 1 Push Press + 3 Narrow Grip Over Head Squats (7" Pause each) @50% of 1 RM of Clean
8' EMOM of:
     • 3 Hang Muscle Clean + 2 Hang Power Cleans (3" Pause each) @50% of 1 RM of Clean
6' EMOM of:
     • 1 Halt Clean Deadlift (5" Pause above Knee) + 4 Times Pause 3" In Power Position and Halt Position  @50% of 1 RM of Clean

WOD
AMRAP of:
     4 Hang Power Cleans
     8 Burpees Over The Bar
     12 Toes To Bar

 

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 8 Strict Chest To Bar + 4 Kipping + 4 Butterfly Pull Ups
     • 2/2 Turkish Get-Ups  (AHAP)

WOD
12' AMRAP of:
     20 Kettlebell Swings (24 / 16 kg)
     10 Burpees
     1 Rope Climb
 

*AHAP = As Heavy As Possible