CrossFit P9

Segunda Feira - 19.06.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
     • 1 Power Jerks BTN + 1 OHS Narrow Grip (5" Pause each) @50% of 1RM of Jerk
5' EMOM of:
     • 3 Split Jerks BTN @50% of 1RM of Power Jerk
8' EMOM of:
     • 2 Hang Squat Cleans + 2 Split Jerks  @50% of 1RM of Clean
Every 30" for 6'
     • 30" Hold Dip + 1 Split Jerk (30" Hold on Catch Position)

WOD
AMRAP of:
     5 Muscle Cleans (95 / 65 lbs)
     5 Shoulder Presses
     5 OHS Narrow Grip
     8 Burpees Over The Bar
     12 Toes To Bar

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • ME Strict HSPU
     • ME Kipping HSPU
     • ME Strict Pull Up
     • ME Kipping/Butterfly Pull Up

WOD
15' AMRAP of:
     50 Double Unders
     20 Burpees
     10 Over Head Plate Lunges (45 / 25 lbs)
 

ME = Maximun Effort
HSPU = Hand Stand Push Up