Barbell P9, CrossFit P9

Segunda Feira - 12.11.18

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 2 Squat Cleans + 1 Front Squat + 1 Push Jerk @50% Of Clean & Jerk
 
5’ EMOM of:
      • 1 Squat Clean + 1 Push Jerk + 1 Split Jerk @65% Of Clean & Jerk

5’ EMOM of:
      • 2 Clean & Jerks @80% Of Clean & Jerk

WOD
AMRAP 8’ of :
    • 8 Squat Cleans ( 135/95 Lbs )
    • 10 Chest to Bar
    • 12 Push Ups
ACESSORY
3 Rounds Not For Time Of:
     • 6 Jerk Balances
     • 10 Barbell Sumo Good Mornings
 

AMRAP = As Many Rounds As Possible

EMOM = Every Minute on The Minute

CrossFit P9

Mobilidade
Ombro

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

WOD
AMRAP 15’ of: :
    • 12 Kettlebell Cleans ( 24/16 Kg )
    • 15 Box Jump Overs
    • 30 Double Unders
   

AMRAP = As Many Rounds As Possible