Barbell P9, CrossFit P9

Segunda Feira - 22.10.18

Barbell P9

Mobilidade
Específica Clean

Skill
3 Rounds:
      • 5 Muscle Cleans @30% Of Clean
      • 4 Muscle Cleans @45% Of Clean
      • 3 Muscle Cleans @55% Of Clean
 
3 Rounds:
      • 3X ( 2 Muscle Cleans + 1 Hang Muscle Clean ) @55% Of Clean
     • 3X ( 2 Muscle Cleans + 1 Hang Muscle Clean ) @60% Of Clean & Jerk
     • 3X ( 3 Muscle Cleans + 1 Hang Muscle Clean ) @60% Of Clean

3 Rounds:
      • 3X ( 1 Clean DeadLift + 2 Hang Muscle Cleans + 1 Push Press ) @60% Of Clean & Jerk
     • 3X ( 1 Clean DeadLift + 2 Hang Muscle Cleans + 2 Push Jerks ) @65% Of Clean & Jerk
     • 3X (1 Clean DeadLift + 2 Hang Muscle Cleans + 1 Split Jerk ) @70% Of Clean & Jerk

WOD
6’ AMRAP of :
     • 3 Complexes ( 1 Muscle Clean + 1 Hang Muscle Clean + 1 Push Press ) ( 95/65 Lbs )
     • 9 Strict HandStand Push Ups
     • 30 Double Unders 

ACESSORY
3 Rounds Not For Time Of:
     • 5 Floor Presses
     • 10 Bent Over Row
 

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade
Ombro

Skill
Every 2’30” for 10’ of:
    • 6 Bar Muscle Ups
    • 8 Burpees
    • 100m Run

WOD
4 Rounds For Time ( Time Cap 15’ ) of: :
    • 20 Box Jumps
    • 40 Kettlebell Swings ( 24/16 Kg )
    • 80 Double Unders