CrossFit P9, Barbell P9

Quinta Feira - 07.06.18

Barbell P9

Mobilidade
Específica Clean

Skill
Every 2' For 6' of: 
2 High Hang Power Cleans + 2 Hang Power Cleans @55/60/65% of 1RM of Clean

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

WOD
5' AMRAP of:
     • 1 High Hang Power Clean @65%
     • 1 Hang Power Clean
     • 1 Low Hang Power Clean
     • 1 Push Press
     • 1 Power Jerk
     • 1 Split Jerk
     • 5 High Box Jumps (30"/24")

ACESSORY
4 Rounds Not For Time (6' Cap):
     • 3 Jump Displaces To Box (24"/20")
     • 3/3 Back Racked Jumping Lunges
     • 6 Double KB Cleans 

KB = Kettlebell
AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of
     • 2 Deadlifts @85% of 1RM of Deadlift
     • 8 Kneeling Sissy Squats

WOD
12' EMOM of:
     • 1st Min -  1 Power Clean (135/95 lbs)
                       2 Hang Squat Clean
                       3 Push Jerks
     • 2nd Min - 15 Russian KB Swings (20/14 lbs)
     • 3rd Min - 40 DU
 

KB = Kettlebell
DU = Double Under

EMOM = Every Minute On The Minute