CrossFit P9, Barbell P9

Quinta Feira - 30.03.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
4' EMOM of:
     • 3 Snatch Push Presses + 1 OHS (7’’ pause) @65% of 1RM of Snatch
Every 1’30’’ for 6’ 
     • 4 Low Hang Snatches + 5"pause Low Hang Position + 1 Power Snatch @65% of 1RM of Snatch
4' EMOM of:
     • 5 Halt Snatches (75 / 55 lbs)
Every 1’30’’ for 9’ 
     • 7 Half Back Squats ( From The Box) 
@80% of 1 RM of Back Squat

WOD
2 RFT of:
     • 3 Power Snatches (135 / 95 lbs)
     • 3 OHS
     • 3 Burpees
     • 6 Power Snatches
     • 6 OHS
     • 6 Burpees


    

OHS= Over Head Squat

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     • 8 Clean Deadlifts @100% of 1RM of Clean
     • Active Rest: 20 Abs Vela

WOD
20' EMOM of:
     • 1 min: 15 Ring Dips/Diamond Push Ups
     • 2 min: Hang Power Clean + 2 Front Squats + 1 Squat Clean (205 / 135 lbs)
     • 3 min: 100m Shuffle Run
     • 4 min: 8/8 Alternating Dumbbell Rows
     • 5 min: 5 Wall Climbs
    

EMOM = Every Minute On The Minute