CrossFit P9, Barbell P9

Segunda Feira - 26.11.18

Barbell P9

Mobilidade
Específica Clean

Skill
EMOM 5’ of:
    • 4 Hang Squat Cleans @50% of Clean
 
EMOM 5’ of:
    • 2 Hang Squat Cleans + 2 Push Jerks @60% of Clean

EMOM 5’ of:
    • 2 Hang Squat Cleans *3” na saída e 3” na recepção @70% of Clean
 

WOD
7’ AMRAP of :
    • 3 Hang Cleans + 2 Front Squats + 1 Push Jerk @75%
    • 12 Toes to Bar
    • 24 Double Unders


ACESSORY
4 Rounds Not For Time Of:
     • 30” Wall Sit
     • 8 Hip Raises
 

AMRAP = As Many Rounds As Possible

EMOM = Every Minute on The Minute

CrossFit P9

Mobilidade
Ombro

Skill
Every 2’ for 8’ of:
    • 5 Wall Climbers
    • 5 HandStand Push Ups Facing the Wall

WOD
For Time ( 12’ Time Cap ) of:

100-200-300-400m
    • Run
10-20-30-40
    • Wall Ball ( 20/14 Lbs )