CrossFit P9, Barbell P9

Quinta Feira - 25.05.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 1 OHS Recovery @75,75,80,80,80,85% of 1RM of OHS
5' EMOM of:
     • 5 Low Hang Muscle Snatch + 2 Low Hang Power Snatches @50% of 1RM of Snatch
Every 2'30" For 10' of:
     • 40" to 60" Hold Bar 3cm From The Ground @50% of 1 RM of Snatch
6' EMOM of:
     • 3/3/2/2/1/1 Back Squats @70,75,80,85,90,90% of 1RM of Back Squat

WOD
AMRAP
     3 Power Snatches (115 / 85 lbs)
     6 OHS
     9 Snatches Push Presses
     12 Burpees Over The Bar

OHS = Overhead Squat
AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 3 Deadlifts @80% of 1RM of Deadlift
     • Active Rest: 20 Sit Ups with Hands on The Wall

WOD
15' EMOM of:
     • 1 min: 5 Clusters (155 / 105 lbs)
     • 2 min: 10 Chest To Bar
     • 3 min: 15 Kettlebell Swings (24 / 16 kg)

EMOM = Every Minute On The Minute