CrossFit P9, Barbell P9

Quinta Feira - 11.10.18

Barbell P9

Mobilidade
Específica Clean

Skill
EMOM 5’ of:
      • 1 High Hang Power Clean + 1 Hang Power Clean + 2 Below The Knee Power Cleans @50% Of Clean
 
EMOM 5’ of:
      • 1 Hang Power Clean + 1 High Hang Squat Clean + 2 Split Jerks @60% Of Clean & Jerk

EMOM 5’ of:
      • 2 Hang Squat Clean & Jerks @70% Of Clean & Jerk

WOD
EMOM 8’ of :
     • 10 Hang Power Cleans ( 135/95 Lbs )
     • 7 Hang Squat Cleans  

ACESSORY
3 Rounds Not For Time Of:
     • 10 Hang Clean High Pulls @Barbell
     • 5/5 Kettlebell Row

EMOM : Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 6 Deadlifts @60% of 1RM of Deadlift
• 12 Leg Curls on MedBall
     • 100m Run

WOD
Emom 16’ of:
     • 15 Wall Balls ( 20/14 Lbs )
     • 7 Power Snatches ( 115/85 Lbs)
• 15/12 Cal Bike ou Row
     • 7 Bar Muscle Ups


    EMOM = Every Minute on the Minute