CrossFit P9, Barbell P9

Quinta Feira - 13.04.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 1 Snatch Push Presse + 2 Snatch Balances (5" pause) + 1 OHS (10’’ pause) @60% of 1RM of Snatch
5' EMOM of:
     • 4 Snatches Pulls + 7"pause Halt Position @85% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Power Snatches (3" pause) + 1 Hang Squat Snatch @60% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Snatches High Pull + 1 Muscle Snatch @55% of 1 RM of Snatch

WOD
5 RFT of:
     • 15 Power Snatches (75 / 55 lbs)
     • 30 WallBalls (20 / 14 lbs)
     • 15 Power Snatches (95 / 65 lbs)
     • 30 WallBalls
     • 15 Power Snatches (135 / 95 lbs)

OHS= Over Head Squat

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Deadlifts @60% of 1RM of Deadlift
     • Active Rest: 15 Weighted V-Ups

WOD
15' EMOM of:
     • 1 min: 7 Power Snatches (155 / 105 lbs)
     • 2 min: 9 Over Head Squats
     • 3 min: 5 Ring Muscle Ups

EMOM = Every Minute On The Minute