CrossFit P9, Barbell P9

Segunda Feira - 26.06.17

Barbell P9

Mobilidade
Específica Clean & Jerk

Skill
5' EMOM of:
     • 2 Push Presses BTN + 1 Power Jerk BTN @60% of 1RM of Jerk
5' EMOM of:
     • 1 Muscle Clean + 1 Push Press + 1 Split Jerk (5" Pause) @65% of 1RM of Jerk
8' EMOM of:
     • 5 Clean Pulls @80% of 1RM of Clean
Every 1'30" for 6'
     • 30" Hold Dip + 1 Split Jerk (30" Hold on Catch Position) @60% 1RM of Jerk

WOD
AMRAP of:
     3 Hang Clusters (155 / 105 lbs)
     6 Chest To Bar

AMRAP = As Many Rounds As Possible
     

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds Not For Time of:
     • 5 Floor Presses + 5 Barbell Rows
     • 10 Ring Rows + 10 Ring Dips
     • Active Rest: 3/3 Turkish Get Ups (AHAP)

WOD
15' AMRAP of:
     "Cindy"
     5 Pull Ups
     10 Push Ups
     15 Air Squats

AHAP = As Heavy As Possible
1AMRAP = As Many Rounds As Possible