CrossFit P9, Barbell P9

Segunda-Feira 11.02.2019

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)