CrossFit P9, Barbell P9

Segunda-Feira 18.02.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 1 Squat Clean + 2 Hang Squat Clean @55% of Clean

5’ EMOM of:
       • 2 Squat cleans + 1 Front Squat @60% of Clean

5’ EMOM of:
      • 1 Hang Squat Clean + 1 Below the Knee + 1 Squat Clean @60% of Clean

WOD
7’ AMRAP of :
    • 3 Squat Cleans (185/135 Lbs)
    • 6 Toes to Bar
    • 9 Hand Stand Push Up


ACESSORY
2 Rounds Not For Time: 
    • 6 Stiffs (carga do WOD)
    • 30” Barbell Front Rack Hold

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of :
     • 10 Deadlift @60% of 1RM of Deadlift
• 6/6 Kettlebell Single Leg Romanian Deadlift (24/16 Kgs)

WOD
Every 2’ For 12’ of:
     • 7 Bar Muscle Up
     • 7 Power Cleans (185/135 Lbs)