CrossFit P9, Barbell P9

Segunda-Feira 04.02.2019

Barbell P9

Mobilidade
Específica Clean

Skill
2 x 3 of:
    • 2 Muscle Cleans + 2 Hang Muscle Clean @45% of Clean
    • 2 Hang Muscle Cleans + 2 Push Press @50 % of Clean
    • 3 Muscle Cleans + 1 Push Press @55% of Clean
 
2 x 2 of:
    • ( 1 Clean High Pull + 1 Muscle Clean + 1 Hang Power Clean ) @55% of Clean
    • ( 1 Clean High Pull + 2 Muscle Clean + 2 Push Jerk ) @55% of Clean
    • ( 1 Muscle Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk ) @55% of Clean

2 x 3 of:
    • ( 1 Clean Deadlift + 1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean ) @55% of Clean
    • ( 1 Clean Deadlift + 1 Clean Pull + 1 Clean High Pull + 1 Power Clean ) @60% of Clean
    • ( 1 Clean Deadlift + 1 Clean Pull + 1 Clean High Pull + 1 Squat Clean ) @65% of Clean

WOD
7’ AMRAP of :
      • 5 Clean and Jerk( 135/95 Lbs)
 • 10 Chest to Bar
• 15 Burpees


ACESSORY
2 Rounds Not For Time: 
    • 8 Stiff
• 1’ Front Rack Hold

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds of :
     • 20 Deadlift @50% of 1RM of Deadlift
• 15 Hip Raises on Medball

WOD
Every 4’ For 16’ of:
     • 20 Pull Ups
     • 80 Double Unders
     • 20 Box Jumps Over