CrossFit P9, Barbell P9

Quinta Feira - 16.08.18

Barbell P9

Mobilidade
Específica Clean

Skill
Every 1'30" For 9' of:
     • 5 Squat Cleans @65% of 1RM of Clean
     • 4 Squat Cleans @70% of 1RM of Clean
     • 3 Squat Cleans @75% of 1RM of Clean
     • 2 Squat Cleans @80% of 1RM of
     • 2 Squat Cleans @85% of 1RM of
     • 1 Squat Clean @90% of 1RM of Clean

5' EMOM of:
     • 1 Squat Cleans + 2 Split Jerks @70% of 1RM of Clean & Jerk

WOD
7' AMRAP of:
     • 7 Squat Cleans (155/105 lbs)
     • 30 DU
     • 7 STO
     • 15 Burpees Over The Bar

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 5 Jerk Balances (45/35 lbs)
     • 5/5 KB Bent Over Rows (mpp)

KB = Kettlebell
STO = Shoulder To Overhead

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 5 Pause Sumo Deadlifts @75% of 1RM of Deadlift
Active Rest: 8/8 Bulgarian Squats

WOD
9' EMOM of:
     • 21 Box Jump Overs (24"/20")
     • 15 STO
     • 9 Hang Squat Snatches (115/85 lbs)

EMOM = Every Minute On The Minute
STO = Shoulder To Overhead