CrossFit P9, Barbell P9

Segunda-Feira 25.02.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 2 Hang Power Cleans + 2 Split Jerk @55% of Clean

5’ EMOM of:
       • 1 Hang Squat Clean + 1 Bellow knee Power Clean + 1 Split Jerk @65% of Clean

5’ EMOM of:
      • 2 Hang Squat Clean + 1 Jerk @75% of Clean

WOD
5 Rounds of “DT” of :
     • 12 Deadlifts
     • 9 Hang Power Clean
• 6 Shoulder to Overhead


ACESSORY
3 Rounds Not For Time: 
    • 10 Barvell L-sti Press
    • 10 Strict Toes to Bar
    • 12 Barbell Good Morning

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds of :
     • 10 Deadlift @65% of 1RM of Deadlift
• 10 Leg Curls on Medball

WOD
Every 3’ For 15’ of:
     • 15 Chest to Bar
     • 12 Shoulder to Overhead
• 9 Front Squats ( 135/95 Lbs)