CrossFit P9, Barbell P9

Quinta Feira - 28.06.18

Barbell P9

Mobilidade
Específica Clean

Skill
Every 2' For 6':
1 High Hang Power Clean + 2 Jerk Balances + 1 Split Jerk @60/65/65% of 1RM of Clean

Every 2' For 6':
3 Low Hang Power Cleans + 2 Hang Power Cleans @65/70/75% of 1RM of Clean

WOD
5' AMRAP of:
     • 10 Hang Power Cleans @50%
     • 10 Split Jerks
     • 10 Double KB Swings

ACESSORY
4 Rounds Not For Time (10' Cap):
     • 5 Split Jerk BTN (45/35 lbs)
     • 10 KB High Pulls  
     • 15 Good Mornings 

KB = Kettlebell
BTN = Behined The Neck

CrossFit P9

Mobilidade 
Lombar

Skill
     • 5 x 5 Deadlifts @50% of 1RM of Deadlift

WOD
20' EMOM of:
     • 1st Min - 15 Russian KB Swings (24/16 kg)
     • 2nd Min - Reverse Lunges
     • 3rd Min - 7/5 Bar Muscle Ups
     • 4th Min - 50 Double Unders

EMOM = Every Minute On The Minute
KB = Kettlebell