Barbell P9, CrossFit P9

Segunda Feira - 29.10.18

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 1 Squat Clean + 4 Front Squats @50% Of Clean & Jerk
 
5’ EMOM of:
      • 4 Squat Cleans (Singles) @65% Of Clean & Jerk

5’ EMOM of:
      • 3 Clean & Jerks @70% Of Clean & Jerk

WOD
8’ AMRAP of :
     • 2 Complexes ( 1 Squat Clean + 1 Hang Squat Clean + 2 Jerks ) ( 155/105 Lbs )
     • 2 Complexes ( 2 Toes to Bar + 3 Pull Ups + 4 Chest to Bar )

ACESSORY
3 Rounds Not For Time Of:
     • 5/5 Back Racked Lunges ( 155/105 Lbs )
     • 10 Romanian DeadLifts
 

AMRAP = As Many Rounds As Possible

EMOM = Every Minute on The Minute

CrossFit P9

Mobilidade
Ombro

Skill
Every 1’45” for 5’15’ of:
    • 12 Burpees
    • 10 Chest to Bar

WOD
For Time ( Time Cap 12’ ) of: :
    • 100 One Arm Dumbbell Clean & Jerks ( 50/35 Lbs )
    *200m Run a Cada 25 Reps