CrossFit P9, Barbell P9

Segunda-Feira 10.06.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
5’ EMOM of:
• 2 Hang Muscle Cleans + 1 Power Jerk 90° @60%

5’ EMOM of:
• 2 Hang Power Cleans + 1 Split Jerk @70%

5’ EMOM of:
• 2 Hang Squat Cleans @80%

WOD
For Time (time cap 7’) of:
• 10 Hang Cleans Unbroken (135/95 Lbs)
• 8 Hang Cleans Unbroken (155/105 Lbs)
• 6 Hang Cleans Unbroken (185/135 Lbs)
• 4 Hang Cleans Unbroken (205/145 Lbs)
• 2 Hang Cleans Unbroken (225/155 Lbs)

Accessories
3 Rounds not for Time
• 4 Jerk Drive
• 6 Halt Clean Deadlift

METCON P9

MOBILIDADE
Quadril

SKILL
Widow Maker @90%

WOD
Every 2’ for 14’
First
• 5 Power Snatches (135/95 Lbs)
• 10 Overhead Lunges
Second
• 10 Kettlebell Swings (24/16 Kgs)
• 20 Goblets Squats
• 10 Burpees