CrossFit P9, Barbell P9

Segunda-Feira 08.04.2018

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
      • 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat @55% of Clean (pause 5” in bottom of Front Squat)

5’ EMOM of:
      • 1 Below Knee Power Clean + 1 Power Jerk + 1 Split jerk @65% Clean

5’ EMOM of:
      • 1 Hang Squat clean @85% of Clean

WOD
7’ AMRAP of
• 5 Hang Power Cleans (155/105 Lbs)
1 Complex:
• 5 Pull Ups
• 4 Chest to Bar
• 2 Bar Muscle Up

ACESSORY
3 Rounds For Time
    • 20 Barbell Biceps Curls
    • 15 Barbell Skull Crushers

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
Every 2’ for 10’ :
     • 10 Deadlift @60% of 1RM of Deadlift (3” Excentric Phase)
Active Rest: 45” Hollow Hold

WOD
3 Rounds of:
4’ AMRAP + 1’ REST
     • 200m Run
     • 20 Pull Ups
• 10 Walllballs
• M.E. Complex: 1 POwer Snatch + 1 Overhead Squat (115/85 Lbs)