CrossFit P9, Barbell P9

Quinta Feira - 14.06.18

Barbell P9

Mobilidade
Específica Clean

Skill
10' EMOM of: 
1 Squat Clean & Jerk @60/60/65/65/70/70/75/75/8/80% of 1RM of Clean & Jerk

5' EMOM of: 
2 Squat Cleans + 1 Jerk @60% of 1RM of Clean & Jerk

WOD
30" On/30" Off For 6' of:
     • Max Hang Squat Cleans @50%
     • Max Split Jerk

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 5 Tall Clean  (45/35 lbs)
     • 10 Clean High Pulls
     • 5 Sott Presses  

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of
     • 4 Deadlifts @75% of 1RM of Deadlift
     • 10 Box Hip Extensions

WOD
12' EMOM of:
     • 1st Min -  25 Wallballs (20/14 lbs)
     • 2nd Min - 18 Burpees
     • 3rd Min - Rest
 

EMOM = Every Minute On The Minute