CrossFit P9, Barbell P9

Segunda-Feira 27.05.2019

BARBELL

MOBILIDADE
Específica de Clean

SKILL
5’ EMOM of:
• 1 Hang Power Clean + 2 Power Jerk 90° @45% (pause 3” jerk)

5’ EMOM of:
• 1 Hang Power Clean + 1 Bellow the Knee Squat Clean + 1 Split Jerk @60% of Clean

5’ EMOM of:
• 1 Hang Squat Clean and Jerk @75% of Clean

WOD
7’ AMRAP of:
• 2 Hang Power Cleans + 3 Front Squats (185/115 Lbs)
• 10 Strict Handstand Push Ups
• 15 Kettlebell Swings 24/16 Kgs)

Accessories
Not For Time
• 6 Sumo Good Mornings (95/65)
• 15 Both Hand Kettlebell Biceps Curls
• 15 Skull Crushers

METCON P9

MOBILIDADE
Quadril

SKILL
Widow Maker 70%

WOD
Every 2’30’’ for 15’
First WOD
• 10/10 Front Rack Kettlebell Reverse Lunges (24/16 Kgs)
• 50 Double Unders

Second WOD
• Kettlebell Russian Swing
• 50 Double Unders

Alternate between Wods