CrossFit P9, Barbell P9

Quinta Feira - 22.03.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
3 Hang Muscle Clean (3" Pause Hang Position) @45% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Tall Cleans + 2 Hang Power Cleans @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
4 Power Clean And Jerks @65% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
2 Squat Clean And Jerks @80% of 1RM of Clean & Jerk

WOD
For Time: 
     • 3 x 3 Hang Squat Cleans "Unkn" (185/135 lbs)
     • 3 x 3 Squat Cleans "Unkn"

CrossFit P9

Mobilidade 
Lombar

Skill
Every 30" For 8' of:
     • 6 Deadlifts @55% of 1RM of Deadlift
     • 12 Ham Curls On Medball 

WOD
 For Time (11' Time Cap):
     • 40 Power Snatches (115/85 lbs)
 * Every Break, Perform 10 Push Ups