CrossFit P9, Barbell P9

Quinta Feira - 08.02.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Muscle Clean + 1 Front Squat + 2 Push Presses @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Hang Power Clean + 1 Hang Squat Clean + 2 Push Jerks @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
5 Clean Pulls @65% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Squat Clean And Jerk @85% of 1RM of Clean & Jerk

WOD
6' AMRAP of: 
     • 15 Toes To Bar
     • 10 Push Presses (115/85 lbs)
     • 5 Squat Cleans

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     •  20 Banded Deadlifts @40% of 1RM of Deadlift
     • Active Rest: 10 Around The World Abs
     • 2' Rest

WOD 
For Time of (12' Time Cap):
     • 45 Overhead Squats (95/65 lbs)
     • 90 HSPU

HSPU = Handstand Push Up