CrossFit P9, Barbell P9

Quinta Feira - 20.09.18

Barbell P9

Mobilidade
Específica Clean

Skill
5’ Emom of:
      • 4 Tall Jerks @50% of Jerk


5’ Emom of: :
      • 2 Hang Squat Cleans + 2 Hang Power Cleans + 1 Split Jerk @60% of Clean & Jerk

5’ Emom of: :
      • 2 Below The Knee Squat Cleans + 2 Split Jerks @70% of Clean & Jerk

WOD
6' AMRAP Of :
     • 2 Complexes (Hang Power Clean + 2 Hang Squat Cleans + 3 Front Squats)
     • 12 Burpees Over The Bar 

ACESSORY
3 Rounds Not For Time Of:
     • 4 Deficit Clean High Pulls
     • 8/8 Kettlebell Single Leg Deadlifts

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 4  Banded Deadlifts @65% of 1RM of Deadlift
Active Rest: 6 Leg Curls

WOD
16' EMOM of:
     • 10 Chest To Bar
     • 10 Cleans (135 / 95 Lbs) 
     • 12/9 Cal Bike/ Row
     • 15 Box Jump Overs
    
    EMOM = Every Minute On The Minute