CrossFit P9, Barbell P9

Segunda Feira - 05.06.17

Barbell P9

Mobilidade
Específica Clean

Skill
4' EMOM of:
     • 3 Muscle Cleans @50% of 1 RM of Clean
4' EMOM of:
     • 3 Power Cleans @60% of 1 RM of Clean
4' EMOM of:
     • 2 Squat Cleans @70% of 1 RM of Clean
20’ for:
     • Find your 1RM of Clean
   

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Strict HSPU + 5 Kipping HSPU
     • 8 Strict Ring Dips + 4 Kipping Ring Dips
     • 20 Alternating V-Ups  

WOD
For Time
21-15-9
     Front Hack Lunges (115 / 85 lbs)
     SDHP
200m Run Between Every Round

* HSPU = Hand Stand Push Up
* SDHP = Sumo Deadlift High Pull