Quinta Feira - 10.05.18

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 + 1 hang Power Clean @50% of 1RM of Clean
Rest 2’
5’ EMOM of:
1 Power Clean + 2 Front Squats @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Squat Cleans + 1 split Jerk @75% of 1RM of Clean

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

CrossFit P9

Mobilidade 
Lombar

Skill
     • PR Sumo Deadlift

WOD
12' EMOM of:
     • 1st Min - 14 Dumbell Clean And Jerks (50/35 lbs) 
     • 2nd Min - 16 Box Jump Overs (24"/20")
     • 3rd Min - 15/13 Cal Erg
     • 4th Min - Rest