CrossFit P9, Barbell P9

Quinta Feira - 03.05.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
2 Power Cleans + 2 Jerks @50% of 1RM of Jerk
Rest 2’
5’ EMOM of:
2 Power Cleans + 3 Front Squats @65% of 1RM of Clean
Rest 2’
5’ EMOM of:
2 Squat Clean and Jerk @75% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Clean Deadlifts @110% of 1RM of Clean

WOD
5' AMRAP of: 
     • 3 Power Cleans (185/135 lbs)
     • 2 Push Jerks
     • 5 Burpees Over the Bar

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 3 Deadlifts @75% of 1RM of Deadlift
     • Active Rest: 5/5 Box Concentric Pistol

WOD
16' EMOM of:
     • 1st Min - 7 Power Snatches (115/85 lbs) 
     • 2nd Min - 14 Wallballs (20/14 lbs)
     • 3rd Min - 21 KB SDHP (24/16 kg)
     • 4th Min - 50 DU

KB = Kettlebell
SDHP = Sumo Deadlift High Pull
DU = Double Under