CrossFit P9, Barbell P9

Quinta Feira - 14.09.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Halt Clean  + 1 Below the Knee Muscle Clean + 1 Front Squat @60% of 1RM of Squat Clean
Rest 2’
5’ EMOM of:
2 Push Presses + 2 Power Jerks @60% of 1RM of Push Press
Rest 2’
5’ EMOM of:
1 Power Clean + 1 Below the Knee Squat Clean @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Jerk Balance + 1 Strict Press in Jerk Position + 1 Split Jerk @60% of 1RM of Split Jerk

WOD
For Time
2 x 5 Unbroken Cleans (155 / 105 lbs)
2 x 4 Unbroken Cleans (185 / 125 lbs)
2 x 3 Unbroken Cleans (205 / 145 lbs)

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 2 Romanian Deadlifts @80% of 1RM of Deadlift
     • Active Rest:  12/8 Cal Sprint Assault Bike

WOD
12' EMOM of:
     • 1 min: 5 Burpee Ring Muscle Ups
     • 2 min: 2 Bear Complexes (225 / 155 lbs)

EMOM = Every Minute On The Minute