CrossFit P9, Barbell P9

Quinta Feira - 09.03.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
Every 1'30" for 10'30":
     • 1 Power Snatch + 1 OHS (3" Pause each) @50% of 1RM of Snatch
     • 1 Power Snatch + 1 OHS (3" Pause each) @60%
     • 1 Power Snatch + 1 OHS (3" Pause each) @70%
     • 1 Power Snatch + 1 OHS  @75%
     • 1 Power Snatch + 1 OHS  @80%
     • 1 Power Snatch + 1 OHS  @70%
     • 1 Power Snatch + 1 OHS (3" Pause each) @60%
Every 1'30" for 9':
     • 1 Squat Snatch + 2 Snatch Balances  (3" Pause each) @50% of 1RM of Jerk
     • 1 Squat Snatch + 2 Snatch Balances (3" Pause each) @60%
     • 1 Squat Snatch + 2 Snatch Balances (3" Pause each) @70%
     • 1 Squat Snatch + 2 Snatch Balances @80%
     • 1 Squat Snatch + 2 Snatch Balances @70%
     • 1 Squat Snatch + 2 Snatch Balances (3" Pause each) @60%
Every 1'30" for 12’:
     • 3/3/3/1/1/1/1/1 Back Squats @75/80/85/90/90/90/90/90% of Back Squat

OHS= Over Head Squat

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: Power Snatches + 1 Hang Power Snatch + 1 Satch Push Press (165 / 115 lbs)
     • 2 min: 2 Peg Boards / Rope Climbs
     • 3 min: 15/10 Cal Assault Bike
     • 4 min: 20 Russian Kettlebell Swings (24 / 16 kg)

EMOM = Every Minute On The Minute