CrossFit P9

Segunda-Feira 20.05.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
5’ EMOM of:
3 Squat Cleans @55% Clean (pause 3”)

5’ EMOM of:
1 Squat Clean + 2 Split Jerk @65%

5’ EMOM of:

1 Clean & Jerk @80%

WOD
7’ AMRAP of:
• 2 Squat Cleans (225/155 Lbs)
• 10 Kettlebell Swings (32/24 Kgs)
• 100m Run

Accessories
• 4 Jerk Drive
• 1’ L-sit on Floor

METCON P9

MOBILIDADE
Quadril

SKILL
Widow Maker @60%

WOD
Every 3’ for 12’
• 15 Toes to Bar
• 7/7 Kettlebell Front Rack Step Up (24/16 Kgs)
• 7 Clean and Jerk (155/105 Lbs)