Barbell P9
Mobilidade
Específica Clean
Skill
5’ EMOM of:
• 2 Power cleans + 1 Hang squat clean + 1 Jerk @55% of Clean
5’ EMOM of:
• 2 Squat cleans + 1 Push jerk @65% of Clean
5’ EMOM of:
• 2 Squat clean and jerk @70% of Clean
WOD
6’ AMRAP of :
• 5 Power clean + 3 Hang squat clean + 5 Shoulder to Overhead (135/105 Lbs)
• 15 Toes to Bar
ACESSORY
2 Rounds Not For Time:
• 10 Front Squats
• 10 Tempo Push Up (3.1.3.1)
• 10 Superman
EMOM = Every Minute on the Minute
CrossFit P9
Mobilidade
Lombar
Skill
3 Rounds of :
• 15 Deadlift @55% of 1RM of Deadlift
• 10 Weighted Hip Raises
• 40” Wall Sit with Leg Extension
WOD
Every 5’ For 15’ of:
• 200m Run
• 12 Burpees
• 20 Kettlebell Swing (24/16 Kgs)
• 15 Overhead Squat (75/55 Lbs)