CrossFit P9, Barbell P9

Quinta Feira - 26.04.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
3 Jerk Balances + 2 Strict Presses in Jerk Position @40% of 1RM of Jerk
Rest 2’
5’ EMOM of:
1 Muscle Clean + 3 Front Squats @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Squat Clean (5” Pause) @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Clean Pulls @110% of 1RM of Clean

WOD
3 Rounds For Time of (5' Time Cap): 
     • 10 Power Cleans (155/105 lbs)
     • 10 Pull Ups
     • 10 KB Swings (24/16 kg)

KB = Kettlebell

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 2 Deadlifts @85% of 1RM of Deadlift
     • Active Rest: 5/5 Excentric Weighted Pistol

WOD
114' EMOM of:
     • 1st Min - 7 Hang Power Cleans (155/105 lbs)            
     • 2nd Min - 5 Muscle Ups    
     • 3rd Min - 17/15 Cal Row   
     • 4th Min - Rest