CrossFit P9, Barbell P9

Segunda-Feira 09.09.2019

BARBELL P9

CLEAN DAY

Bloco 1
4 Rounds
• 1 Hang Power Clean + 2 Hang Squat Cleans @ 50% of Clean

Bloco 2
4 Rounds
• 1 Hand Power Clean + 1 Power Jerk + 1 Split Jerk @60% of Clean

Bloco 3
4 Rounds
• 1 Hang Squat Clean & Jerk 70/80/85/90% of Clean

Bloco 4
Every 2’ for 10’
• 5 Squat Cleans (115/85 Lbs)
• 5 Shoulder to Overhead
• 50 Double Unders

METCON P9

MOBILIDADE
Lombar

SKILL
4 Rounds of:
Deadlift Complex
3 Halt Deadlift + 2 Half Deadlift + 1 Deadlift @80%

Active rest - 12 Jumping Jacks Facing Dumbbell

WOD
Every 5’ for 20’
• 400m Run
• 14 Burpees Over the Bar
• 7 Power Snatches (115/85 Lbs)
• 400m Run
• 14 Burpees Over the Bar
• 6 Power Snatches (135/95 Lbs)
• 400m Run
• 14 Burpees Over the Bar
• 5 Power Snatches (155/105 Lbs)
• 400m Run
• 14 Burpees Over the Bar
• 4 Power Snatches (185/135 Lbs)