CrossFit P9, Barbell P9

Quinta Feira - 15.03.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Muscle Clean + 1 Hang Muscle Clean + 1 Power Clean + 1 Hang Power Clean @45% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Shoulder Press + 2 Push Presses + 3 Push Jerks @65% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Squat Cleans @75% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
4 Clean High Pulls @85% of 1RM of Clean & Jerk

WOD
10' E2MOM of: 
     • 6 Squat Cleans @60%
     • 5 Squat Cleans @70%
     • 4 Squat Cleans @75%
     • 3 Squat Cleans @85%
     • 2 Squat Cleans @90%

CrossFit P9

Mobilidade 
Lombar

Skill
Every 30" For 8' of:
     • 2 Deadlifts @70% of 1RM of Deadlift
     • 8 Russian KB Swings 

WOD
 For Time (11' Time Cap):
     • 40 Hang Power Cleans (155/95 lbs)
 * Every Break, Perform 5 Box Jumps Over (24"/20")


KB = Kettlebell