CrossFit P9, Barbell P9

Quinta Feira - 01.02.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Muscle Cleans + 2 Push Presses @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
2 Hang Power Cleans + 2 Front Squats + 1 Split Jerk @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @65% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Squat Clean And Jerk @80% of 1RM of Clean & Jerk

WOD
6' AMRAP of: 
     • 1 Clean & Jerk (135/95 lbs)
     • 2 Jerks
     • 3 Hang Cleans
     • 4 Front Squats

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     •  15 Deadlifts @50% of 1RM of Deadlift
     • Active Rest: 2 Wall Climbers 5" Facing Wall
     • 1'30" Rest

WOD 
For Time of (10' Time Cap):
     • 30 Snatches (135/95 lbs)
     • 90 Wallballs (20/14 lbs)