CrossFit P9, Barbell P9

Quinta Feira - 21.09.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Jerk Balance + 1 Strict Press in Jerk Position + 1 Split Jerk @50% of 1RM of Split Jerk
Rest 2’
5’ EMOM of:
2 Push Presses + 1 Split Jerk @60% of 1RM of Push Press
Rest 2’
5’ EMOM of:
1 Power Clean + 1 Below the Knee Squat Clean (3" Pause) + 1 Split Jerk @60% of 1RM of Clean
Rest 2’
4’ EMOM of:
4 High Hang Clean High Pull + 2 High Hang Muscle Clean + 2 Front Squat @55% of 1RM of Clean

WOD
6 Rounds For Time
5 Unbroken Power Cleans (185 / 125 lbs)

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 4 Romanian Deadlifts @65% of 1RM of Deadlift
     • Active Rest:  12/8 Cal Sprint Assault Bike

WOD
12' EMOM of:
     • 1 min: 10 Jumping Lunges With Double KB + 20 Double Unders (16 / 8 kg)
     • 2 min: 7 Push Jerks + 4 Thrusters (135 / 95 lbs)

EMOM = Every Minute On The Minute