Barbell P9, CrossFit P9

Quinta Feira - 06.09.18

Barbell P9

Mobilidade
Específica Clean

Skill
4' EMOM of:
     • 2 Squat Cleans + 2 Front Squats        @60-65-70-75% Of Clean & Jerk
 
5' EMOM of:
     • 2 Squat Cleans + 1 Cluster @75% of 1RM of Clean 

4' EMOM of:
     • 2 Cleans & Jerks @80% of 1RM of Clean & Jerk

WOD
3 Rounds For Time of (time Cap 6') :
     • Kettlebell Long Cycle (24 / 16 Kg)
     • 9 Chest To bar
     • 100m Run

ACESSORY
3 Rounds Not For Time Of:
     • 5 Jerk Balances (only Barbell)
     • 10 Kettebell High Pulls

 

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of:
     • 6  Banded Deadlifts @55% of 1RM of Deadlift
Active Rest: 6/6 Single Leg Hip Bridges On MedBall

WOD
10' EMOM of:
     • 17 Wall Balls (20 / 14 Lbs)
     • 12 Hang Cleans (115 / 85 Lbs)
    

EMOM = Every Minute On The Minute