CrossFit P9, Barbell P9

Quinta Feira - 30.08.18

Barbell P9

Mobilidade
Específica Clean

Skill
5' EMOM of:
     • 1 Hang Clean High Pull + 2 Hang Power Cleans + 1 Split Jerk  @60% Of Clean & Jerk
 
5' EMOM of:
     • 3 Below The Knee Power Cleans + 2 Split Jerks @70% of 1RM of Clean & Jerk

WOD
7' EMOM of:
     • 12 Hang Power Cleans (115/85 lbs)
     • 15 Toes To Bars
     • 7 Shoulder To OverHeads

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 15 Supermans
     • 20 Hip Raises (115 / 85 Lbs)

 

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 3 Pause Sumo Deadlifts @85% of 1RM of Deadlift
Active Rest: 8 Nordic Good Mornings

WOD
12' EMOM of:
     • 7/5 Bar Muscle Up
     • 60 Double Unders
     • 7 Squat Snatches (135 / 95 Lbs)

EMOM = Every Minute On The Minute