CrossFit P9, Barbell P9

Quinta Feira - 25.01.18

Barbell P9

Mobilidade
Específica Clean

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

WOD
5 Rounds For Time of: 
     • 4 Power Cleans Cleans (95 / 65 lbs)
     • 6 Front Squats
     • 8 Push Jerks

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     •  30" Max Deadlifts @50% of 1RM of Deadlift
     • Active Rest: 45" Chin Up Hold

WOD 
10 Rounds For Time of (12' Time Cap):
     • 3 Clean And Jerks (185/135 lbs)
     • 6 Burpees Over The Bar