CrossFit P9, Barbell P9

Quinta Feira - 20.04.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 4 Snatch Balances (3" pause) @65% of 1RM of Snatch
5' EMOM of:
     • 3 Snatch Pulls + 10"pause Halt Position @95% of 1RM of Snatch
5' EMOM of:
     • 3 Halt Snatche High Pulls (3" pause) @60% of 1RM of Snatch
5' EMOM of:
     • 1 Hang Power Snatch (3" pause) + 1 Hang Squat Snatch (7" pause) @70% of 1 RM of Snatch

WOD
12' AMRAP
     • 4 Muscle Ups
     • 4 Squats Snatches (155 / 105 lbs)
     • 4 Wall Climbs
     
     

 

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Deadlifts @65% of 1RM of Deadlift
     • Active Rest: 10 Weighted V-Ups

WOD
15' EMOM of:
     • 1 min: 3 Squat Cleans (225 / 155 lbs)
     • 2 min: 6 Burpee Box Jump Over (24" / 20")
     • 3 min: 50 Double Unders

EMOM = Every Minute On The Minute