CrossFit P9, Barbell P9

Quinta Feira - 19.04.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
4 Hang Power Cleans (3" Pause) @50% of 1RM of Shoulder Press
Rest 2’
5’ EMOM of:
2 Power Jerks + 2 Split Jerks (3" Pause) @50% of 1RM of Clean & Jerk
Rest 2’
5’ EMOM of:
3 Power Cleans + 3 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: 
     • 18 Burpees
     • 8 Clean and Jerks (155/105 lbs)
     • 12 Burpees
     • 6 Clean and Jerks
     • 8 Burpees
     • 4 Clean and Jerks
     • 4 Burpees
     • 2 Clean and Jerks

KB = Kettlebell

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 3 Sumo Deadlifts @80% of 1RM of Deadlift
     • Active Rest: 5/5 Pistols

WOD
14' EMOM of:
     • 1st Min - 3 Hang Power Snatches + 3 OHS (135/95 lbs)
     • 2nd Min - 15 T2B

OHS = Overhead Squat
T2B = Toes To Bar