Barbell P9, CrossFit P9

Quinta Feira - 13.09.18

Barbell P9

Mobilidade
Específica Clean

Skill
3 Rounds:
      • 3X ( 2 Muscle Cleans + 2 Shoulder Presses ) @50% Of Clean & Jerk
     • 3X ( 2 Muscle Cleans + 2 Shoulder Presses ) @55% Of Clean & Jerk
     • 3X ( 2 Muscle Cleans + 2 Shoulder Presses ) @60% Of Clean & Jerk
 
3 Rounds:
      • 3X ( 2 Clean DeadLifts + 3 Hang Muscle Cleans ) @60% Of Clean & Jerk
     • 3X ( 2 Clean DeadLifts + 3 Hang Muscle Cleans ) @65% Of Clean & Jerk
     • 3X ( 2 Clean DeadLifts + 3 Hang Muscle Cleans ) @65% Of Clean & Jerk

WOD
6' AMRAP Of :
     • 5 Muscle Cleans @65%
     • 10 Strict HandStand Push Ups
     • 15 Burpees Over The Bar

ACESSORY
3 Rounds Not For Time Of:
     • 5/5 Kb Z-Presses
     • 10m Broad Jumps 

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 5  Banded Deadlifts @60% of 1RM of Deadlift
Active Rest: 8 Nordic Curls

WOD
15' EMOM of:
     • 12 DeadLifts ( 185 / 135 Lbs )
     • 15 HandStand Push Ups
     • 30 Double Unders
    

EMOM = Every Minute On The Minute