CrossFit P9, Barbell P9

Quinta Feira - 06.04.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 2 Snatch Push Presses + 1 Snatch Balance (5" pause) + 1 OHS (10’’ pause) @55% of 1RM of Snatch
5' EMOM of:
     • 4 Snatches Pulls + 7"pause Halt Position @80% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Power Snatches (3" pause) + 1 Hang Squat Snatch @70% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Snatch High Pulls + 1 Muscle Snatch @50% of 1 RM of Snatch

WOD
5 RFT of:
     • 3 Squat Snatches (135 / 95 lbs)
     • 6 Pistols
     • 9 Toes To Bar

OHS= Over Head Squat

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Deadlifts @55% of 1RM of Deadlift
     • Active Rest: 10 Weighted V-Ups

WOD
15' EMOM of:
     • 1 min: 15 Box Jumps (24"  / 20")
     • 2 min: 10 Hang Power Snatches (95 / 65 lbs)
     • 3 min: 8 Strict Pull Ups

EMOM = Every Minute On The Minute