CrossFit P9, Barbell P9

Quinta Feira - 22.02.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Muscle Cleans + 2 Thrusters @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Power Clean + 2 Push Presses @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Squat Clean + 2 Push Jerks @70% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Halt Deadlifts @75% of 1RM of Clean & Jerk

WOD
For Time of (10' Time Cap): 
     • 15 Squat Cleans (135/95 lbs)
     • 13 Squat Cleans (185/125 lbs)
     • 11 Squat Cleans (225/155 lbs)

CrossFit

WOD 

 

Partner wod

 

8’ time cap/2’ rest

 

WOD 1 

60-50-40-30-20

50-40-30-20-10

Duz/mountain climbers/ pulo simple o dobro

Partner sit-ups (is 2 fazem juntos espelhado)

 

WOD 2 

“Mean Fran”

33-27-21

Thrusters 95/65

Pull ups/barbell rows 

 

WOD 3

3 RFT:

400m run together 

21 KBS 24/16

12 Goblet squats 

 

WOD 4

2 RFT:

500m row 

20 box jumps 24”/20”

30 medball cleans 20/14