CrossFit P9, Barbell P9

Segunda Feira - 03.12.18

Barbell P9

Mobilidade
Específica Clean

Skill
EMOM 5’ of:
    • 1 Squat Clean + 2 Front Squats @55% of Clean
 
EMOM 5’ of:
    • 2 Squat Cleans + 2 Push Jerks @60% of Clean

EMOM 5’ of:
    • 2 Cleans @70% of Clean
 

WOD
6’ EMOM of :
    • 6 Squat Cleans ( 155/105 Lbs )
    • 15 Burpees


ACESSORY
2 Rounds Not For Time Of:
     • 6/6 Front Rack Reverse Lunges
     • 20 SuperMans
 

AMRAP = As Many Rounds As Possible

EMOM = Every Minute on The Minute

CrossFit P9

Mobilidade
Ombro

Skill
Every 2’ for 8’ of:
    • 7 Devil Presses
    • 5 Muscle Ups

WOD
13’ AMRAP of:

• 9 Box Jumps ( 30/24” )
    • 12 Dumbell OverHead Lunges ( 50/30 Lbs )
    • 15 Toes to Bar

AMRAP = As Many Rounds as Possible