CrossFit P9, Barbell P9

Segunda-Feira 08.07.2019

BARBELL

MOBILIDADE
Específica de

SKILL
5’ EMOM of:
• 2 Hang Power Cleans + 2 Push Presses @50%

5’ EMOM of:
• 1 Bellow the Knee Power Clean + 1 Hang Power Clean @60% (3” pause)

5’ EMOM of:
• 1 Bellow the Knee Squat Clean + 2 Split Jerk @70%

WOD
3 Rounds for Time (time cap 9’) of:
• 15 Cleans (155/105 Lbs)
• 10 Shoulder to Overhead
• 5 Overhead Squats

Accessories
• 5/5 Barbell Split Squat
• 10 Floor Presses

METCON P9

MOBILIDADE
Lombar

SKILL
4 Rounds of:
7 Banded Deadlift @45%
Active Rest - 10 Jumping Hip Raises

WOD
Every 3’ for 15’
• 5 Hang Power Cleans (185/135 Lbs)
• 15 V-Ups
• 26 Jumping Lunges