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