CrossFit P9

CrossFit P9: Sexta Feira - 07.08.15

Mobilidade
Quadril

Strength
1 x 20 of Back Squats @ 75% of 1RM

WOD
"12 Minutes of Power"

Rx:
12’ EMOM of:
     • 1 min: 2 Hang Snatches + 3 Snatches (115 lbs / 85 lbs)
     • 2 min: 2 Hang Cleans + 3 Cleans

Intermediate:
12’ EMOM of:
     • 1 min: 2 Hang Snatches + 3 Snatches (95 lbs / 65 lbs)
     • 2 min: 2 Hang Cleans + 3 Cleans

Rx+:
12’ EMOM of:
     • 1 min: 2 Hang Snatches + 3 Snatches (135 lbs / 95 lbs)
     • 2 min: 2 Hang Cleans + 3 Cleans

Scaled:
12’ EMOM of:
     • 1 min: 2 Hang Snatches + 3 Snatches (75 lbs / 55 lbs)
     • 2 min: 2 Hang Cleans + 3 Cleans

1RM = 1 Rep Max
EMOM = Every Minute on the Minute