CrossFit P9

Segunda Feira - 19.11.18

Barbell P9

Mobilidade
Específica Clean

Skill
2 x 3 of:
    • 4 Hang Muscle Cleans @30% of Clean
    • 3 Hang Muscle Cleans @40% of Clean
    • 3 Hang Muscle Cleans @45% of Clean
 
2 x 2 of:
    • 2 Muscle Cleans + 1 Push Press @45% of Clean & Jerk
    • 2 Muscle Cleans + 2 Push Jerks @50% of Clean & Jerk
    • 3 Muscle Cleans + 1 Push Jerk @55% of Clean & Jerk

2 x 3 of:
    • 2 Clean DeadLift + 2 Hang Muscle Cleans @55% of Clean
    • 2 Clean DeadLift + 2 Hang Muscle Cleans @60% of Clean & Jerk
    • 2 Clean DeadLift + 2 Hang Muscle Cleans @65% of Clean & Jerk

WOD
4 Rounds For Time ( 9’ Time Cap ) of :
    • 8 Shoulder to OverHead
    • 9 Strict Pull Ups
    • 100m Run


ACESSORY
3 Rounds Not For Time Of:
     • 5/5 LandMine Presses
     • 45” Weighted Plank
 

CrossFit P9

Mobilidade
Ombro

Skill
Every 2’ for 8’ of:
    • 10 Toes to Bar
    • 10 Chest to Bar

WOD
For Time ( 11’ Time Cap ) of: :
    • 120 Kettlebell Swings ( 32/24 Kg )
    * Toda Quebra Paga 15 Burpees