CrossFit P9, Barbell P9

Quinta Feira - 26.07.18

Barbell P9

Mobilidade
Específica Clean

Skill
4' EMOM of:
1Squat Clean + 2 Power Jerks @60/65/70/75% of 1RM of Clean

10' EMOM of:
2 Squat Clean and Jerks @60/60/65/65/70/70/75/75/80/80% of 1RM of Clean

WOD
5' AMRAP of:
     • 5 Squat Cleans "TnG" @60% of 1RM of Clean
     • 10 HSPU
     • 15 Sit Ups

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 10 Bent Over Rows
     • 10 Pike Push Ups @1311 

TnG = Touch And Go 
HSPU = Handstand Push Up
 

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 3 Halt Romanian Deadlifts @80% of 1RM of Deadlift
Active Rest: 6 Kneeling Sissy Squats

WOD
12' EMOM of:
     • 13 Power Cleans (95/65 lbs)
     • 18 Burpees
     • 22 Pull Ups
     • Rest

EMOM = Every Minute On The Minute