CrossFit P9, Barbell P9

Quinta Feira - 18.01.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Muscle Clean + 1 Front Squat + 2 Push Presses @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
2 Halt Clean Deadlift + 2 Hang Power Clean + 1 Push Jerk @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Power Clean + 2 Hang Squat Cleans + 2 Push Jerks @65% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Squat Clean + 1 Front Squat + 1 Split Jerk @70% of 1RM of Clean & Jerk

WOD
Every 45" for 9' of: 
     • 5 Clean And Jerks (95 / 65 lbs)

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     •  15 Deadlifts @50% of 1RM of Deadlift
     • Active Rest: 45" Weigthed Plank (45/25 lbs) 

WOD 
3 Rounds For Time of (12' Time Cap):
     • 15 Overhead Squats (95/65 lbs)
     • 30 HSPU 

HSPU = Hand Stand Push Up