CrossFit P9, Barbell P9

Segunda-Feira 23.06.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
5’ EMOM of:
• 2 Hang Power Cleans + 1 Power Jerk @65%

5’ EMOM of:
• 1 Bellow the Knee Power Clean + 2 Split Jerk @75%

5’ EMOM of:
• 1 Bellow the Knee Squat Clean + 1 Hang Squat Clean @85%

WOD
7’ AMRAP of:
• 5 Hang Power Clean + 10 Shoulder to Overhead (135/95 Lbs)
• 50 Double Unders
• 100m Run

Accessories
3 Rounds not for Time
• 5/5 Landmine Row
• 1’ Weighted Plank

METCON P9

MOBILIDADE
Lombar

SKILL
Tempo Deadlift @50% of 1RM
5 x 5 @3131

WOD
4 Rounds For Time (time cap 12’) of
• 10 Power Cleans (95/65 Lbs)
• 15 Toes to Bar
• 200m Run