CrossFit P9, Barbell P9

Quinta Feira - 23.02.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
Every 1'30" for 6’ of:
     • 2 Snatch Balances (3" Pause each) + 1 Over Head Squat (15" Pause Bottom) @75% of 1RM of Snatch

EMOM for 5’ of:
     • 2 Power Snatches + 1 Hang Squat Snatch (3" Pause each) @70% of 1RM of Snatch

EMOM for 4’ of:
     • 3 Snatch Push Presses @ 80% of 1RM of Snatch

EMOM for 4’ of:
     • 4 Hang Snatch High Pulls @ 55% of 1RM of Snatch 

WOD
7' AMRAP
     • 15 Toes To Bar
     • 10 Deadlifts (185 / 125 lbs)
     • 15 Kipping Handstand Push Ups

AMRAP = As Many Rounds As Possible


     

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 6 Romanian Deadlifts (Clean Grip) @ 70% of 1RM of Deadlift
     • Active Rest: 10 Throw Ball Back

WOD
20' EMOM of:
     • 1 min: 5 Power Snatches (155 / 105 lbs)
     • 2 min: 16/11 Cal Row
     • 3 min: 10/8 Strict Pull Ups
     • 4 min: 20/10 Cal Assault Bike

EMOM = Every Minute On The Minute        Cal = Calories