CrossFit P9, Barbell P9

Quinta Feira - 23.03.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
     • Every 1’30’’ for 6’ 
3 Hang Power Snatches (3”pause each) + 1 OHS (7’’ pause) @55% of 1RM of Snatch
     • Every 1’30’’ for 9’ 
2 Power Snatches + 3 OHS @70% of 1RM of Snatch
     • Every 1’30’’ for 9’ 
3 Front Squats (3/3/1) 
@60,65,70,70,70% of 1 RM of Front Squat

WOD
6' AMRAP of:
     • 5 Muscle Snatches (155 / 105 lbs)
     • 3 Bar Muscle Ups

*Scale: 1 Bar Muscle Up = 2 C2B/ 3 Pull Ups/ 5 Jumping Pull Ups
    

OHS= Over Head Squat

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     • 8 Clean Deadlifts @95% of 1RM of Clean
     • Active Rest: 20 Hollow Rocks + 10 Half V-ups

WOD
20' EMOM of:
     • 1 min: 1 Squat Snatch + 3 Over Head Squats (155 / 105 lbs)
     • 2 min: 6 Bar Muscle Ups
     • 3 min: 20 Wall Ball Sit Ups (20 / 14 lbs)
     • 4 min: 14/12 Cal Row/Ski
    

EMOM = Every Minute On The Minute