CrossFit P9, Barbell P9

Quinta Feira - 28.09.17

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Clean High Pulls + 2 Hang Muscle Cleans + 2 Front Squats @50% of 1RM of Clean
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

WOD
15' To Find Your Heaviest Clean And Jerk of the Day

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Deadlifts @50% of 1RM of Deadlift
     • Active Rest:  9/9 Windmills (16 / 12 kg)

WOD
12' EMOM of:
     • 1 min: 15 Toes To Bar
     • 2 min: 150m Shuttle Run
     • 3 min: 15 Clean And Jerks (95 / 65 lbs)

EMOM = Every Minute On The Minute