CrossFit P9, Barbell P9

Quinta Feira - 29.03.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
3 Shoulder Presses + 2 Push Presses @50% of 1RM of Shoulder Press
Rest 2’
5’ EMOM of:
2 Muscle Cleans + 2 Power Cleans @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
1 Power Clean + 3 Front Squats @65% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
2 Squat Clean + 1 Split Jerk @75% of 1RM of Clean & Jerk

WOD
3 Rounds For Time (6' Time Cap): 
     • 10 Power Cleans (115/85 lbs)
     • 15 Pull Ups

CrossFit P9

Mobilidade 
Lombar

Skill
Every 30" For 10' of:
     • 3 Deadlifts @65% of 1RM of Deadlift
     • 5/5 Hip Bridges On Medball 

WOD
 For Time (15' Time Cap):
     50 - 40 - 30 - 20 - 10
     • Wallballs (20/14 lbs)
     25 - 20 - 15 - 10 - 5
     • Burpees