CrossFit P9, Barbell P9

Quinta Feira - 15.02.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Hang Muscle Cleans +  2 Push Presses @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Low Hang Power Clean + 1 Front Squat  + 2 Push Jerks @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Squat Clean @80,85,90,95,80% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Hang Clean High Puls @75% of 1RM of Clean & Jerk

WOD
6' AMRAP of: 
     • 10 Hang Squat Cleans (95/75 lbs)
     • 5 Bar Muscle Ups

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     •  30" Max Banded Deadlifts @40% of 1RM of Deadlift
     • Active Rest: 25" Star Plank Each Side
     • 1'30" Rest

WOD 
For Time of (10' Time Cap):
     • 30 Clean And Jerks (185/135 lbs)
     • 40 Burpees Over The Bar