CrossFit P9, Barbell P9

Quinta Feira - 10.08.17

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
3 Deficit Tempo Clean Deadlifts (4" Up / 4" Down) @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Clean Pulls @110% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Squat Cleans @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Presses in Split Position + 3 Jerk Balances @50% of 1RM of Split Jerk

WOD
5' AMRAP of: 
5 Hang Clusters (135 / 95 lbs)
5 Bar Muscle Ups

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 4 Sumo Deadlifts @75% of 1RM of Deadlift
     • Active Rest: 100m Run

WOD
14' EMOM of:
     • 1 min: 3 Hang Clusters (205 / 145 lbs) + 6 Atomic Sit-Ups (25/15 lbs)
     • 2 min: 9 T2Bs + 18 Double Unders

EMOM = Every Minute On The Minute
OHS = Over Head Squat
T2B = Toes To Bar