CrossFit P9, Barbell P9

Quinta Feira - 04.10.18

Barbell P9

Mobilidade
Específica Clean

Skill
3 Rounds:
      • 3 High Hang Muscle Cleans @Barbell
     • 3 Muscle Cleans @40% Of Clean
     • 3 Muscle Cleans @50% Of Clean
 
3 Rounds:
      • 3X ( 2 Muscle Cleans + 2 Shoulder Presses ) @50% Of Clean & Jerk
     • 3X ( 2 Muscle Cleans + 2 Shoulder Presses ) @55% Of Clean & Jerk
     • 3X ( 3 Muscle Cleans + 1 Push Press) @60% Of Clean & Jerk

3 Rounds:
      • 3X ( 2 Clean DeadLifts + 2 Hang Muscle Cleans ) @60% Of Clean & Jerk
     • 3X ( 2 Clean DeadLifts + 2 Hang Muscle Cleans ) @65% Of Clean & Jerk
     • 3X ( 2 Clean DeadLifts + 2 Hang Muscle Cleans) @70% Of Clean & Jerk

WOD
4 Rounds Of (Time Cap 6’) :
     • 5 Push Presses ( 135/95 Lbs )
     • 10 Pull Ups  
     • 15 Sit Ups

ACESSORY
3 Rounds Not For Time Of:
     • 5 Strict Press L-Sit Behind The Neck @Barbell
     • 8/8 One Arm Kettlebell Clean (maior peso)

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 5 Deadlifts @50% of 1RM of Deadlift
Active Rest: 20 Alternating SuperMan

WOD
Diane ( Time Cap 10’ ):
    21-15-9
     • DeadLift ( 225/155 Lbs )
     • HandStand Push Ups