CrossFit P9, Barbell P9

Quinta Feira - 17.05.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Power Clean + 3 Front Squats @50% of 1RM of Shoulder Press
Rest 2’
5’ EMOM of:
2 Power Cleans + 3 Power Jerks @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Squat Cleans +1 Split Jerk @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
4 Clean Pulls @100% of 1RM of Clean

WOD
5' AMRAP of : 
     • 10 Push Jerks @50% of Push Jerks
     • 8 Burpees Facing Bar

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of
     • 5 Deadlifts @60% of 1RM of Deadlift
     • 6/6 Candle Stick to Bottom of Pistol

WOD
16' EMOM of:
     • 1st Min - 20 KB Swings (24/16 kg) 
     • 2nd Min - 20 Wallballs (20/14 lbs)
     • 3rd Min - 60 DU
     • 4th Min - Rest

KB = Kettlebell
DU = Double Under