CrossFit P9, Barbell P9

Quinta Feira - 11.01.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
3 Hang Muscle Cleans + 3 Shoulder Presses @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Power Cleans + 2 Push Presses + 1 Push Jerk @55% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Squat Clean + 2 Front Squats + 3 Split Jerks @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
4 Squat Cleans and Jerks @75% of 1RM of Clean & Jerk

WOD
For Time of: 
     • 10 T2B
     • 10 Hang Cleans (95 / 65 lbs)
     • 10 T2B
     • 15 Hang Cleans
     • 10 T2B
     • 20 Hang Cleans

T2B = Toes To Bar

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     •  20 Deadlifts @40% of 1RM of Deadlift
     • Active Rest: 45" Max Shoulder Taps 

WOD 
3 Rounds For Time of (10' Time Cap):
     • 10 Power Snatches (135/95 lbs)
     • 30 Wallballs (20/14 lbs)