CrossFit P9

Segunda-Feira 17.06.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
5’ EMOM of:
• 3 Squat Cleans @55% of Clean

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

5’ EMOM of:
• 1 Squat Clean + 1 Front Squat @75% of Clean

WOD
EMOM 8’
• First - 8 Power Cleans @75%
• Second - 16 Burpees over the Bar

Accessories
2 Rounds not for Time
• 8 Pendlay Row
• 15 Supermans

METCON P9

MOBILIDADE
Quadril

SKILL
Possible Strategies for Wod

WOD
3 Rounds For Time (time cap 21’) of:
• 400m Run
• 30 Wallballs (20/14 Lbs)
• 20 Power Cleans (155/105 Lbs)
• 10 Shouler to Overhead