CrossFit P9, Barbell P9

Segunda Feira - 10.12.18

Barbell P9

Mobilidade
Específica Snatch

Skill
2x3 of:
      • 2 Hang Muscle Cleans + 2 Hang PowerCleans @45% of Clean
• 2 Hang Muscle Cleans + 2 Hang PowerCleans @50% of Clean
      • 3 Hang Muscle Cleans + 1 Push Press @55% of Clean


2x2 of:
      • 1 Muscle Clean + 1 Power Clean + 1 Push Press @55% of Clean
• 2 Muscle Cleans + 2 Power Cleans + 1 Push Jerk @55% of Clean
      • 2 Muscle Cleans + 1 Power Clean +1 Split Jerk @55% of Clean

2x3 of:
      • 1 Clean DeadLift + 1 Muscle Clean + 1 Power Clean + 1 Squat Clean @55% of Clean
• 1 Clean DeadLift + 1 Muscle Clean + 1 Power Clean + 1 Squat Clean @60% of Clean
      • 1 Clean DeadLift + 1 Muscle Clean + 1 Power Clean + 1 Squat Clean @65% of Clean

WOD
7’ AMRAP of :
      • 2 Complexes: 1 Muscle Clean + 1 Hang Power Clean + 2 Front Squats
• 16 HandStand Push Ups
      • 32 Double Unders


ACESSORY
2 Rounds Not For Time:
    • 6/6 LandMine Row
    • 8 Strict Toes to Bar
    • 10/10 Alternating SuperMan

CrossFit P9

Mobilidade
Ombro

Skill
Every 1’45” for 7’ of:
    • 10 Chest to Bar
    • 10 Toes to Bar

WOD
For Time ( Time Cap 13’ ) :

• 60 Air Squats
    • 50 HandStand Push Ups
    • 40 Dumbell Cleans
    • 50 HandStand Push Ups
    • 60 Air Squats