CrossFit P9, Barbell P9

Quinta Feira - 09.02.17

Barbell P9

Mobilidade
Específica Snatch

WOD 1
EMOM for 4’ of:
     • 2 Snatch Balances (5" Pause a 90) @ 65% of 1RM of Snatch

EMOM for 4’ of:
     • 3 Low Hang Power Snatches (3" Pause) @ 60%, 65%, 70%, 65% of 1RM of Snatch

EMOM for 4’ of:
     • 1 Low Hang Snatch High Pull + 2 Low Hang Squat Snatches (3" Pause Each) @ 55% of 1RM of Snatch

Every 1’30’’  for 6’ of:
     •  3 Low Hang Snatch High Pulls + 2 Low Hang Muscle Snatches @ 60% of 1RM of Snatch

EMOM for 4’ of:
     • 7 Romanian Deadlifts @ 65% of 1RM of Deadlift

WOD 2
9-7-5 of:
     • Ring Muscle-Ups
     • Power Snatch (155 / 105 lbs)

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 6 Romanian Deadlifts (Clean Grip) @ 60% of 1RM of Deadlift
     • Active Rest: 15m Hand Stand Walk / Wall Walk 

WOD
20' EMOM of:
     • 1 min: 7 Deadlifts + 5 Burpees Over-the-Bar (225 / 155 lbs)
     • 2 min: 20/15 Cal Row
     • 3 min: 3 Heavy Ball Over the Shoulders (120 / 70 lbs)
     • 4 min: 15/10 Cal Bike

EMOM = Every Minute On The Minute