CrossFit P9, Barbell P9

Quinta Feira - 16.02.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
EMOM for 5’ of:
     • 1 Low Hang Snatch High Pull + 2 Low Hang Squat Snatches (3" Pause Bottom) @ 60%, 65%, 70%, 70%, 65% of 1RM of Snatch

EMOM for 5’ of:
     • 2 Hang Power Snatches + 2 Over Head Squats (3" Pause Bottom) @ 60%, 65%, 70%, 70% 65% of 1RM of Snatch

Every 2' for 10’ of:
     • 2 Over Head Squats (3" Pause Bottom Each) @ 80% of 1RM of Over Head Squat

WOD
For Time:
     15-12-9
     • Thrusters (115 / 85 lbs)
     • Chest To Bar
     • Burpees Over The Bar

Time Cap: 10'

 

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 6 Romanian Deadlifts (Clean Grip) @ 65% of 1RM of Deadlift
     • Active Rest: 1 Peg Board / 10 Shoulder Taps 

WOD
20' EMOM of:
     • 1 min: 5 Power Cleans (185 / 125 lbs)
     • 2 min: 15 Box Jumps Over (24" / 20")
     • 3 min: 2 Legless Rope Climbs
     • 4 min: 20 Kettlebell Swings (24 / 16 kg)
     • 5 min: 30" Hang L-Sit Hold

EMOM = Every Minute On The Minute