CrossFit P9, Barbell P9

Segunda-Feira 21.01.19

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
     • 1 Power Clean + 3 Push Jerks @55% (pause 5”)

5’ EMOM of:
       • 2 Squat Cleans + 1 Split Jerk @60%

5’ EMOM of:
      • 1 Squat Clean + 1 Front Squat @70%

WOD
6’ AMRAP of :
      • 1-2-3-4-5-6-7… Power Clean + Hang Squat Clean @70%

    • 2-4-6-8-10… Burpee Facing Bar


ACESSORY
3 Rounds For Time: 
    • 5 Split Jerk
    • 10 Barbell Good Morning

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds ( 50” On / 50” Off ) of :
     • Deadlift @55% of 1RM of Deadlift
• Sissy Squat
• Wall Sit to Leg Extension

WOD
Every 2’ For 10’ of:
     • 20 Shoulder to Over Head (75/55 Lbs)
     • 15 Goblet Squats (24/16 kg)