CrossFit P9, Barbell P9

Quinta Feira - 18.05.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
6' EMOM of:
     • 1 Hang Snatch High Pulls + 2 Hang Squat Snatches @50,50,55,55,60,60% of 1RM of Snatch
5' EMOM of:
     • 5 Hang Snatch High Pulls @75% of 1RM of Snatch
5' EMOM of:
     • 3 Snatch Balances @60% of 1RM of Snatch
6' EMOM of:
     • 3 Back Squats @70,75,80,80,80,85% of 1RM of Back Squat

WOD
Prova 5 - Seletivas TCB
8' AMRAP
     4 Snatches (175 / 12 lbs)
     8 Bar Muscle Ups
     12 Toes To Bar
     16 Pistols

CrossFit P9

Mobilidade
Lombar 

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

WOD
15' EMOM of:
     • 1 min: 4 Deadlifts + 3 Hang Power Cleans + 2 Front Squats + 1 Jerk (185 / 125 lbs)
     • 2 min: 15 Hand Stand Push Ups
     • 3 min: 15 Box Jump Over (24" / 20")

EMOM = Every Minute On The Minute