CrossFit P9, Barbell P9

Quinta Feira - 02.03.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5’ EMOM of:
     • 1 Muscle Snatch (3" Pause each) + 2 Squat Snatches (5" Pause) @45% of 1RM of Snatch

EMOM 20’ of:
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @50% of 1RM of Snatch
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @60%
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @70%
     • 1 Snatch High Pull + 2 Snatches @80%
     • 1 Snatch High Pull + 2 Snatches @80%
     • 1 Snatch High Pull + 2 Snatches @80%
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @80%
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @70%
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @60%
     • 1 Snatch High Pull + 2 Snatches (3" Pause each) @50%

24’ E3MOM of:
     • 3/3/3/1/1/1/1/1 Front Squats @75/80/85/90/90/90/90/90% of 1RM of Front Squat

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     • 8 Clean Deadlifts @ 85% of 1RM of Clean
     • Active Rest: 15m Hand Stand Walk

WOD
20' EMOM of:
     • 1 min: 1 Power Clean + 2 Hang Squat Cleans (205 / 145 lbs)
     • 2 min: 5 Ring Muscle Ups
     • 3 min: 115 Handstand Push Ups
     • 4 min: 75 Double Unders
     • 5 min: 30"Hang L-Sit Hold

EMOM = Every Minute On The Minute