CrossFit P9, Barbell P9

Segunda-Feira 15.04.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 2 Squat Cleans @55% of Clean (3” Pause on reception, no Feet)

5’ EMOM of:
       • 2 Squat Cleans + 2 Push Jerks @60% of Clean (no Feet)

5’ EMOM of:
      • 1 Squat Clean 2 Front Squats @75% of Clean (no Feet)

WOD
7’ AMRAP of :
     • 2 Power Cleans + 4 Hang Squat Cleans (155/105 Lbs)
     • 5 Strict Handstand Push Ups + 10 Handstand Push ups
• 12 Burpees


ACESSORY
4 Rounds For Time: 
    • 40” Barbell Iverhead Hold in Split Position (only Barbell)

EMOM = Every Minute on the Minute

AMRAP = As Many Rounds as Possible

CrossFit P9

Mobilidade 
Lombar

Skill
Every 3’ for 12’:
     • 8 Deadlift @65% of 1RM of Deadlift (3” excentric)
Active Rest - 1’ Hollow Hold

WOD
4 Rounds of:
2’30’’ AMRAP of:
     • 5 Bar Muscle Up
     • 15 Hang Squat Clean (135/95 Lbs)
• 15 Sholder to Overhead
M.E. Burpees over the Bar

M.E. = Maximum Effort