CrossFit P9, Barbell P9

Terça-Feira 04.06.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
5’ EMOM of:
• 3 Split Jerks @ 55% of Jerk (paus 3”)

5’ EMOM of:
• 2 Squat Cleans @60% of Clean

5’ EMOM of:
• 2 Squat Cleans + 1 Jerk @70% of Clean

WOD
7’ AMRAP of:
• 5 Cleans + 5 Shoulder to Overhead (155/105 Lbs) Unbroken
• 10 Chest to Bar
• 100m Run

Accessories
2 Rounds not for Time
• 6 Strict Press Behind the Neck
• 30” Hang Flutter Kicks

METCON P9

MOBILIDADE
Ombro

SKILL
Every 2’ for 8’:
Shoulder Press @100%

WOD
For Time (Time Cap 15’)
• 100 Double Unders
• 50 Push Ups
• 40 Toes to Bar
• 40 Push Ups
• 30 Toes to Bar
• 50 Double Unders
• 30 Push Ups
• 20 Toes to Bar
• 100 Double Unders