CrossFit P9, Barbell P9

Segunda-Feira 28.01.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
     • 2 Hang Power Cleans + 1 Push Press @55% (pause 3” recepção)

5’ EMOM of:
       • 1 Hang Power Clean + 1 Hang Squat Clean + 1 Cluster @60%

5’ EMOM of:
      • 1 Hang Power Clean + Push Jerk + 1 Hang Squat Clean + 1 Split Jerk @60%

WOD
7’ AMRAP of :
    • 5 Hang Power Cleans ( 155/105 Lbs )
    • 4 Shoulder to Overhead
    • 30 Double Unders 
    • 100m Run


ACESSORY
3 Rounds For Time: 
    • 6 Pandlay Row ( carga do WOD )
    • 6 Barbell Roll Out Abs

AMRAP = As Many Rounds As Possible

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
2 Rounds ( 1’ On / 30” Off ) of :
     • Deadlift @50% of 1RM of Deadlift
• Jumping Split Squat
• Wall Plank

WOD
Every 3’ For 12’ of:
     • 22 Wall Ball ( 20/14 Lbs )
     • 22 Burpees