CrossFit P9, Barbell P9

Quinta Feira - 12.04.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Muscle Cleans + 2 Front Squats + 1 Thruster @40% of 1RM of Shoulder Press
Rest 2’
5’ EMOM of:
2 Power Cleans + 1 Power Jerk + 1 Split Jerk @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:
3 Deficit Clean Pulls @80% of 1RM of Clean & Jerk

WOD
6' AMRAP of: 
     • 5 Squat Cleans (155/105 lbs)
     • 10 Toes To Bar
     • 15 KB Swings (24/16 kg)

KB = Kettlebell

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 4 Sumo Deadlifts @70% of 1RM of Deadlift
     • Active Rest: 5/5 One Arm Side Squat To Thruster

WOD
14' EMOM of:
     • 1st Min - 2 Power Cleans (225/155 lbs)
                      4 Burpees Over The Bar
                      6 Box Jumps (24"/20")
     • 2nd Min - 30" L-Sit Hold And Rest