CrossFit P9, Barbell P9

Quinta Feira - 24.08.17

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
3 Muscle Clean + 30’’ Hold at Power Position (Front Rack) @50% of 1RM of Squat Clean
Rest 2’
5’ EMOM of:
2 Power Clean + 3 Push Presses @55% of 1RM of Power Clean
Rest 2’
4’ EMOM of:
1 Push Press + 2 Split jerk + 3 Jerk balances @55% of 1RM of Split Jerk
Rest 2’
5’ EMOM of:
2 Low Hang Squat Clean + 1 Split Jerk @75% of 1RM of Split Jerk

WOD
1' ON / 1' OFF for 10' of: 
10 Burpees + Max Hang Cleans (115 / 85 lbs) 

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 4 Sumo Deadlifts @70% of 1RM of Deadlift
     • Active Rest: Max Double Unders Unbroken

WOD
15' EMOM of:
     • 1 min: 2 Power Cleans+ 1 Hang Power Clean (225 / 155 lbs) 
     • 2 min: 12 Kettlebell Swings (32 / 24 lbs)
     • 3 min: 6 Bar Muscle Ups

EMOM = Every Minute On The Minute