CrossFit P9, Barbell P9

Quinta Feira - 24.05.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
1 Shoulder Press + 1 Push Press +
2 Push Jerks @55% of 1RM of Shoulder Press
Rest 2’
5’ EMOM of:
2 Hang Power Cleans + 2 Front Squats @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Squat Cleans + 2 Hang Squat Cleans @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Split Jerks @70% of 1RM of Jerk

WOD
Every 30" For 5' of : 
     • 5 Squat Clean and Jerk

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of
     • 4 Deadlifts @70% of 1RM of Deadlift
     • 6/6 Shrimp Squats

WOD
16' EMOM of:
     • 1st Min - 2/1 Rope Climbs
     • 2nd Min - 12 Box Jumps (24"/20")
     • 3rd Min - 5 Muscle Ups
     • 4th Min - 30 Air Squats
     • 5th Min - 12 Deadlifts (135/95 lbs)