CrossFit P9, Barbell P9

Quinta Feira - 13.07.17

Barbell P9

Mobilidade
Específica Clean & Jerk

Skill
5' EMOM of:
     • 3 Hang Power Cleans + 3 Front Squats + 3 Split Jerks @60% of 1RM of Clean
5' EMOM of:
     • 4 Clean Pulls (7" Pause Halt Position After Last) @85% of 1RM of Clean
5' EMOM of:
     • 4 Split Jerks (3" Pause Each) @65% of 1RM of Clean
5' EMOM of:
     • 3 Dips (3" Pause Each) @105% of 1RM of Front Squat
     
WOD
10' AMRAP of:
     15 Hang Squat Cleans (115 / 85 kg) 
     5 Muscle-Ups
   

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Banded Deadlifts @65% of 1RM of Deadlift
     • Active Rest: 30" Marcha com Peso

WOD
20' EMOM of:
     • 1 min: 5 Power Cleans (185 / 125 lbs)
     • 2 min: 15 KB Swings (32 / 24 kg)
     • 3 min: 20/12 Push Ups
     • 4 min: 12 T2Bs

EMOM = Every Minute On The Minute
KB = Kettlebell
T2B = Toes To Bar