CrossFit P9

CrossFit P9, Barbell P9

Segunda-Feira 29.04.2019

Barbell P9

Mobilidade
Específica Clean

Skill
5’ EMOM of:
     • 2 Power Jerks + 2 Split Jerks @50% of Jerk

5’ EMOM of:
       • 1 Power Clean + 1 Squat Clean + 1 Split Jerk @55% of Clean

5’ EMOM of:
      • 2 Squat Clean + 1 Split Jerk @65% of Clean

WOD
8’ AMRAP of :
  • 1 Complex (2 Squat Cleans + 3 Hang Power Cleans + 5 Shoulder to Overhad
  • 10 Handstand Push Up
  • 15 Toes to Bar


ACESSORY
3 Rounds For Time: 
    • 8 Halt Clean Deadlifts
    • 8/8 Split Squats (3.1.3.1) only Body Weight

AMRAP = As Many Rounds As Possible

Metcon P9

Mobilidade 
Lombar

Skill
5 Rounds of :
     • 5 Deadlift @75% of 1RM of Deadlift
Active Rest: 45” Weighted Hollow Hold

WOD
3 Rounds of:
4’ AMRAP
     • 5 Power Clean (135/95 Lbs)
     • 10 Push Up
• 15 Air Squats
Rest 1’ between Rounds