CrossFit P9, Barbell P9

Quinta Feira - 19.07.18

Barbell P9

Mobilidade
Específica Clean

Skill
4' EMOM of:
1 Low Hang Power Clean + 2 Jerk Balances @50/50/60/60% of 1RM of Clean

4' EMOM of:
2 Hang Power Cleans + 2 Power Jerks @60/60/65/65% of 1RM of Clean

4' EMOM of:
1 Low Hang Power Clean + 1 Hang Power Clean + 2 Split Jerks @65/65/70/70% of 1RM of Clean

WOD
5' AMRAP of:
     • 8 Hang Power Clean And Jerks @60% of 1RM of Clean & Jerk
     • 10 Pull Ups

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 8 Hang Clean High Pulls @60% of 1RM of Clean
     • 8 Leg Curls  
     • 8 Strict HSPU 

HSPU = Handstand Push Up
 

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 3 Halt Romanian Deadlifts @75% of 1RM of Deadlift
Active Rest: 8 Leg Curls on Medball

WOD
9' EMOM of:
     • 8 Power Snatches (115/85 lbs)
     • 20 Wallballs (20/14 lbs)
     • 18/15 Cal Bike - 15/13 Cal Row 

EMOM = Every Minute On The Minute