CrossFit P9, Barbell P9

Quinta Feira - 27.09.18

Barbell P9

Mobilidade
Específica Clean

Skill
4’ Emom of:
      • 3 Squat Cleans with 2” Pause on Botton Position @55% of Jerk


5’ Emom of: :
      • 1 Squat Clean + 2 Split Jerks @65% of Clean & Jerk

4’ Emom of: :
      • 3 Clean & Jerks @70% of Clean & Jerk

WOD
7' AMRAP Of :
     • 5 Squat Cleans (155 / 105 Lbs)
     • 5 Shoulder to OverHead
     • 15 Kettlebell Swings (24 / 16 Kg)
ACESSORY
3 Rounds Not For Time Of:
     • 10 Seated To Vertical Jumps
     • 10 Kneeling To Squat

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of:
     • 3  Banded Deadlifts @70% of 1RM of Deadlift
Active Rest: 4/4 Shrimp Squat

WOD
12' EMOM of:
     • 20 Front Squats (135 / 95 Lbs)
     • 20 Pull Ups
     • 20 Kettlebell Swings (24 / 16 Kg)
     • Rest
    
    EMOM = Every Minute On The Minute