Barbell P9, CrossFit P9

Segunda-Feira 11.03.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 2 Deficit Hang Power Cleans + 1 Hang Squat Clean @50% of Clean

5’ EMOM of:
       • 1 Hang Power Clean + 1 Hang Squat Clean + 2 Jerks @60% of Clean

5’ EMOM of:
      • 1 Complex: 3 Hang squat clean + 1 Split jerk @65% of Clean

WOD
7’ AMRAP of :
     • 6 Power Cleans
     • 12 Overhead Lunges
• 15 Toes to Bar


ACESSORY
3 Rounds Not For Time: 
    • 7 Strict Pull Up
    • 10 Barbell Good Mornings

EMOM = Every Minute on the Minute

AMRAP = As Many Rounds as Possible

CrossFit P9

Mobilidade 
Lombar

Skill
5 Rounds of :
     • 4 Deadlift @75% of 1RM of Deadlift
• 15 Weighted High Knees

WOD
Every 5’ For 20’ of:
     • 400m Run
     • 15 Deadlifts (135/95 Lbs)
• 15 Toes to Bar