CrossFit P9, Barbell P9

Quinta Feira - 02.08.18

Barbell P9

Mobilidade
Específica Clean

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

5' EMOM of:
1 Squat Clean and Jerk @60% of 1RM of Clean

WOD
3 Rounds of:
     • 5 Clusters @55% of 1RM of Squat Clean
     • Max KB Swings (24/16 kg)

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 5 Clean Hugh Pulls (2") To Squat
     • 5 Sott Presses
     • 5 Zombie Squats

TnG = Touch And Go 
HSPU = Handstand Push Up

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds of:
     • 5 Pause Sumo Deadlifts @65% of 1RM of Deadlift
Active Rest: 8/8 Single Leg Hip Raises

WOD
20' EMOM of:
     • 20 KB Snatches (24/16 kg)
     • 20 SDHP
     • 20 HSPU
     • 20 KB Jumping Lunges
     • Rest

EMOM = Every Minute On The Minute
KB = Kettlebell
SDHP = Sumo Deadlift High Pull
HSPU = Handstand Push Ups