CrossFit P9, Barbell P9

Quinta Feira - 21.06.18

Barbell P9

Mobilidade
Específica Clean

Skill
3 Muscle Cleans @Barbell
3 Muscle Cleans @40% of 1RM of Clean
3 Muscle Cleans @50% of 1RM of Clean

     • Complex = 1 Halt Deadlift + 1 Muscle Clean + 1 Shoulder Press
3 Complexes @50% of 1RM of Clean
3 Complexes @55% of 1RM of Clean
3 Complexes @60% of 1RM of Clean

     • Complex =  2 Clean Deadlifts + 1 Hang Muscle Clean + 1 Shoulder Press in Split Position
3 Complexes @60% of 1RM of Clean
3 Complexes @65% of 1RM of Clean
3 Complexes @70% of 1RM of Clean

WOD
4 Rounds for Time of (6' Time Cap):
     • 3 Muscle Cleans @80%
     • 9 Double KB Push Presses (24/16 kg)

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 5 L-Sit Strict Presses  (45/35 lbs)
     • 8/8 One Arm KB High Pulls  
     • 10 Strict Muscle Cleans (45/35 lbs) 

KB = Kettlebell
 

CrossFit P9

Mobilidade 
Lombar

Skill
     • PR Deadlift

WOD
15' EMOM of:
     • 1st Min -  24 Jumping Lunges
     • 2nd Min - 15 Push Ups
     • 3rd Min - 150m Shuttle Run
 

EMOM = Every Minute On The Minute