CrossFit P9, Barbell P9

Quinta Feira - 17.08.17

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
4 Deficit Tempo Clean Deadlifts (4" Up / 4" Down) @75% of 1RM of Clean
Rest 2’
5’ EMOM of:
5 High Hang Clean High Pulls @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1  Low Hang Squat Clean + 1 Front Squat + 2 Split Jerks @70% of 1RM of Split Jerk
Rest 2’
4’ EMOM of:
3 Presses in Split Position + 3 Jerk Balances @55% of 1RM of Split Jerk

WOD
1' ON / 1' OFF for 10' of: 
50 Double Unders + Max Clean and Jerks (95 / 65 lbs) 

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 4 Sumo Deadlifts @80% of 1RM of Deadlift
     • Active Rest: Marcha com Band e Medball (20 / 14 lbs)

WOD
15' EMOM of:
     • 1 min: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS (185 / 125 lbs) 
     • 2 min: 20 Wallballs (20 / 14 lbs)
     • 3 min: 40" Max Shuttle Run

EMOM = Every Minute On The Minute
OHS = Over Head Squat