CrossFit P9, Barbell P9

Quinta Feira - 27.04.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 3 Snatch Balances (3" pause) @75% of 1RM of Snatch
5' EMOM of:
     • 1 Snatch Pull +1 Hang Snatch Panda Pull @100% of 1RM of Snatch
5' EMOM of:
     • 3 Reverse Snatch Deadlift @80% of 1RM of Snatch
5' EMOM of:
     • 2 Squat Snatches @80% of 1 RM of Snatch

WOD
AMRAP
     • 2 Snatches (185 / 135 lbs)
     • 4 Burpees Pull Ups
     • 50 Double Unders

 

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 4 Deadlifts @70% of 1RM of Deadlift
     • Active Rest: 12 Weighted V-Ups

WOD
15' EMOM of:
     • 1 min: 1 Power Snatch + 1 Hang Squat Snatch + 1 Over Head Squat (185 / 125 lbs)
     • 2 min: 7 Muscle Ups
     • 3 min: 14 Box Jumps Over (24" / 20")

EMOM = Every Minute On The Minute