CrossFit P9, Barbell P9

Segunda Feira - 14.01.19

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 1 Hang Clean Pull + 1 Hang Clean High Pull + 2 Hang Power Cleans @55% of Clean

5’ EMOM of:
       • 1 Below Knee Power Clean + 1 Hang Squat Clean + 1 Split Jerk @65% of Clean

5’ EMOM of:
      • 2 Clean DeadLifts + 1 Below Knee Squat Clean @75% of Clean

WOD
6’ EMOM of :
      • 5 Squat CLeans + 7 Burpees Over the Bar ( 135/95 Lbs )


ACESSORY
3 Rounds Not For Time: 
    • 6 Floor Presses ( 55% of Jerk )
    • 4/4 Front Rack Lunges

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds ( 30” On / 30” Off ) of :
     • Deadlift @60% of 1RM of Deadlift
• Sissy Squat
• Kettlebell Front Rack Wall Sit ( 16/12 Kg )

WOD
Every 5’ For 15’ of:
     • 9/12 Cal Row/ Bike
     • 12 Burpees
• 15 Russian Kettlebell Swing
• 15 Squat Cleans ( 75/55 Lbs )