CrossFit P9, Barbell P9

Quinta Feira - 11.05.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
6' EMOM of:
     • 1 Hang Power Snatch + 2 Hang Squat Snaatches (3" pause each) @50% of 1RM of Snatch
4' EMOM of:
     • 2 Hang Squat Snatches (3" pause) + 2 Snatch Balances + 2 Squat Snatches @50% of 1RM of Snatch
6' EMOM of:
     • 3 Font Squats (5" pause) @50% of 1RM of Front Squat
 

WOD
AMRAP
     • 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
     Strict Hand Stand Push Up
     • 1 Legless Rope Climb between every round

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 4 Deadlifts @75% of 1RM of Deadlift
     • Active Rest: 12 Windmills

WOD
15' EMOM of:
     • 1 min: 2 Squat Snatches (225 / 145 lbs)
     • 2 min: 10 Burpees Over The Bar
     • 3 min: 5 Bar Muscle Ups

EMOM = Every Minute On The Minute