CrossFit P9, Barbell P9

Quinta Feira - 08.03.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Split Jerks BTN + 1 Strict Press in Split Jerk Position @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Power Cleans And Jerks @60% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
2 Power Cleans + 3 Front Squats @70% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Deficit Clean Deadlifts @80% of 1RM of Clean & Jerk

WOD
For Time (7' Time Cap): 
     • 30 Power Cleans (155/105 lbs)
* 5 Burpees Every Break

 

CrossFit P9

Mobilidade 
Lombar

Skill
Every 30" For 10' of:
     •  4 Deadlifts @60% of 1RM of Deadlift
     • 4/4 Hip Bridges on Medball 

WOD
 8' AMRAP of:
     • 20 DB Snatches (55/35 lbs)
     • 15 T2B

AMRAP= As Many Rounds As Possible
DB = Dumbell
T2B = Toes To Bar