CrossFit P9, Barbell P9

Quinta Feira - 12.07.18

Barbell P9

Mobilidade
Específica Clean

Skill
5 High Hang Muscle Clean @Barbell
4 Hang Muscle Cleans @45% of 1RM of Clean
3 Muscle Cleans @55% of 1RM of Clean

     • Complex = 2 Low Hang Clean Pulls + 3 Muscle Cleans
3 Complexes @55% of 1RM of Clean
3 Complexes @55% of 1RM of Clean
3 Complexes @60% of 1RM of Clean

     • Complex = 1 Clean Deadlift + 2 Muscle Cleans + 1 Push Press + 1 Push Press BTN
3 Complexes @60% of 1RM of Clean
3 Complexes @65% of 1RM of Clean
3 Complexes @70% of 1RM of Clean

WOD
5 Rounds Not For Time of:
     • 5 Muscle Clean And Shoulder Presses @40% of 1RM of Shoulder Press
     • 10 SDHP
     • 20 Double Unders

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

SDHP = Sumo Deadlift High Pull
BTN = Behined The Neck

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 4 Halt Romanian Deadlifts @70% of 1RM of Deadlift
Active Rest: 8 Leg Raises On Box

WOD
20' EMOM of:
     • 8 Power Cleans (115/85 lbs)
     • 15 Box JumpS (24"/20")
     • 15 T2B
     • 13/10 Cal Bike - 11/9 Cal Row
     • 10 Burpees

EMOM = Every Minute On The Minute
T2B = Toes To Bar