CrossFit P9, Barbell P9

Quinta Feira - 09.08.18

Barbell P9

Mobilidade
Específica Clean

Skill
Every 2' For 6' of:
2 Low Hang Power Cleans (3" ) + 2 Push Presses @55/60/65% of 1RM of Clean & Jerk

5' EMOM of:
2 Hang Power Cleans + 3 Power Jerks @65/70/75% of 1RM of Clean & Jerk

WOD
5' AMRAP of:
     • 6 Low Hang Power Cleans @65% of 1RM of Squat Clean
     • 6 Burpee Bos Jump Overs (24"/20")

ACESSORY
3 Rounds Not For Time (10' Cap):
     • 5 Jump Displace To Plate (45 lbs)
     • 5/5 Back Racked Drop Reverse Lunges (mpp)
     • 5 KB Shoulder Presses (mpp)

KB = Kettlebell 

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 4 Pause Sumo Deadlifts @70% of 1RM of Deadlift
Active Rest: 8/8 Side Squats

WOD
15' EMOM of:
     • 5 Thrusters (135/95 lbs)
     • 5 Burpee To Pull Ups
     • 5 Power Cleans

EMOM = Every Minute On The Minute