CrossFit P9, Barbell P9

Segunda Feira - 05.11.18

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 3 Hang Muscle Cleans + 2 Shoulder Presses @60% Of Clean & Jerk
 
5’ EMOM of:
      • 3 Hang Power Cleans + 2 Push Presses @65% Of Clean & Jerk

5’ EMOM of:
      • 3 Hang Squat Clean & Jerks @75% Of Clean & Jerk

WOD
5 Rounds For Time ( 7’ Time Cap ) of :
    • 4 Hang Squat Cleans ( 155/105 Lbs )
    • 6 Shoulder to OverHead
    • 8 Burpees Over The Bar
ACESSORY
3 Rounds Not For Time Of:
     • 5 Bent Over Rows ( 155/105 Lbs )
     • 60” Front Rack Hold
 

AMRAP = As Many Rounds As Possible

EMOM = Every Minute on The Minute

CrossFit P9

Mobilidade
Ombro

Skill
Every 1’45” for 7’ of:
    • 50 Double Unders
    • 15 HandStand Push Ups

WOD
For Time ( Time Cap 11’ ) of: :
    • 30 Pull Ups
    • 40 Wall Balls ( 30/20 Lbs )
    • 50 Burpees
    • 40 Wall Balls ( 30/20 Lbs )
    • 30 Pull Ups