CrossFit P9, Barbell P9

Quinta Feira - 31.08.17

Barbell P9

Mobilidade
Específica Clean

Skill
Every 1'30" for 6' of:
2 Muscle Clean + 30’’ Hold on Power Position (Front Rack) + 1 Thruster @55% of 1RM of Squat Clean
Rest 2’
5’ EMOM of:
1 Hang Power Clean + 1 Squat Clean + 1 Push Press + 1 Push Jerk @60% of 1RM of Power Clean
Rest 2’
5’ EMOM of:
1 Squat Clean + 1 Jerk Balance + 1 Split  Jerk @65% of 1RM of Split Jerk
Rest 2’
4’ EMOM of:
3 Jerk Balances @60% of 1RM of Split Jerk

WOD
For Time: 
21 - 15 - 9
Thrusters (95 / 65 lbs) 
Toes To Bar

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 4 Romanian Deadlifts @70% of 1RM of Deadlift
     • Active Rest: 5 Stritc Toes to Bar 

WOD
15' EMOM of:
     • 1 min: 2 Squat Snatches (205 / 135 lbs) + 4 Box Jumps (30" / 24")
     • 2 min: 75 Double Unders
     • 3 min: 100m Run With Medball (20 / 14 lbs)

EMOM = Every Minute On The Minute