CrossFit P9, Barbell P9

Quinta Feira - 01.03.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
5 Hang Muscle Cleans + 2 Push Presses @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Hang Power Cleans + 2 Push Jerks @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Squat Clean + 1 Split Jerk @70% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Halt Deadlifts @80% of 1RM of Clean & Jerk

WOD
6' EMOM of: 
     • 5 Clean And Jerks "TnG" (135/95 lbs)

TnG = Touch And Go

CrossFit P9

Mobilidade 
Lombar

Skill
Every 30" For 8' of:
     •  6 Deadlifts @50% of 1RM of Deadlift
     • 12 Ham Curls On Medball 

WOD
 5 Rounds For Time (12' Time Cap):
     • 200m Run
     • 20 Wallballs "Unbk" (20/14 lbs)

Unbk = Unbroken