CrossFit P9, Barbell P9

Segunda-Feira 01.04.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 3x Complex - Dip pause 3” + 1 Split Jerk pause 3” @85% of Shoulder Press

5’ EMOM of:
      • Aproximaçãp (transição de Hang para High Hang) + 3 Hang Power Clean 90 graus @55% of Clean

5’ EMOM of:
      • 2 Squat Clean and Jerk @65% of Clean (pause 3” Jerk)

WOD
Grace - Time cap 8’

ACESSORY
For Time
    • 12 Hip Thrust
    • 40” Front Rack Hold

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of :
     • 12 Deadlift @55% of 1RM of Deadlift
Active Rest - 30” Hollow Hold

WOD
4 Rounds (3’ Each Round) of?
     • 5 Hang Cleans (115/95 Lbs)
     • 10 Front Rack Lunges
• 5 Burpees
     • 5 Hang Cleans
• 10 Front Rack Reverse Lunges
     • 5 Burpees
• Maximum Effort Double Unders

Rest 1’