CrossFit P9, Barbell P9

Quinta Feira - 16.03.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
4' EMOM of’:
     • 2 Hang Muscle Snatches @50% of 1RM of Snatch
4' EMOM of’:
     • 4 Hang Snatches High Pull @55% of 1RM of Snatch
4' EMOM of’:
     • 2 Snatch Balances (3"pause each) + 1 OHS (15" pause)
5' EMOM of’:
     • 2 Power Snatches + 1 Hang Squat Snatch (3" pause each) @65% of 1RM of Snatch

WOD
10' AMRAP of:
     • 5 Snatches TnG (155 / 105 lbs)
     • 7 Burpees Over The Bar
     • 10 Pistols

OHS= Over Head Squat
TnG = Touch And Go

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     • 8 Clean Deadlifts @90% of 1RM of Clean
     • Active Rest: 15m Hand Stand Walk

WOD
20' EMOM of:
     • 1 min: 10 Burpees To Wallballs (20 / 14 lbs)
     • 2 min: 80 Double Unders
     • 3 min: 15 Abs On The Rower
     • 4 min: Power Clean + 1 Front Squat + 1 Squat Clean (185 / 125 lbs) 
     • 5 min: 10 Ring Rows 

EMOM = Every Minute On The Minute