CrossFit P9, Barbell P9

Quinta Feira - 04.01.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Hang Muscle Clean  +1 Muscle Clean + 2 Push Presses @55% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Hang Power Cleans  +1 Hang Squat Clean + 1 Push Press + 1 Push Jerk @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Squat Cleans  + 1 Push Jerk + 1 Split Jerk @75% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Clean Deadlifts @3131 + 2 Clean Pulls @80% of 1RM of Clean

WOD
3 Rounds For Time of:
     • 10 Cleans (95 / 65 lbs)
     • 10 Shoulder To Overhead
     • 60 Double Unders

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     •  8 Deadlifts @60% of 1RM of Deadlift
     • Active Rest: Complex Unbroken: 6 High Knees + 6 Knees to Elbows + 6 Gymnastics T2B 

WOD 
14' AMRAP of:
     • 12 T2B
     • 10 Box Jumps Over (30"/ 24")
     • 8 KB Swings (32/24 kg)
     • 6 Squat Cleans (155 / 105 lbs)

T2B = Toes To Bar
KB = Kettlebell