CrossFit P9, Barbell P9

Segunda-Feira 29.07.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
4 Rounds of:
• 2 Split Jerks + 1 Strict Press in Jerk Position @40% of Jerk

4 Rounds of:
• 1 Squat Clean (no foot) + 1 Squat Clean & Jerk (using foot) 60/65/70/75% of Clean

4 Rounds of:
• 1 Clean & Jerk @90% of Clean

Practice WOD
For Time (time cap 10’) of:
• 50 Power Cleans (115/85 Lbs)
Every Minute must pay 5 Burpees over the Bar
Start with Burpees your WOD

METCON P9

MOBILIDADE
Quadril

SKILL
Every 3’ for 12’
7 Deadlifts (1.1.3.2) @60% of PR Deadlift
Active Rest - 14 Banded Good Morning

WOD
Every 2’30” for 10’
• 10 Hang Power Snatch (115/85 Lbs)
• 5 Box Jumps
• 50 Double Unders