CrossFit P9, Barbell P9

Quinta Feira - 04.05.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 1 Snatch Push Press + 3 Over Head Squats (7" pause each) @50% of 1RM of Snatch
8' EMOM of:
     • 1 Hang Muscle Snatch + 2 Hang Power Snatches (3" Pause each) @50% of 1RM of Snatch
Every 1'30" for 9' of:
     • 3 Back Squats @50% of 1RM of Back Squat
 

WOD
AMRAP
     • 10 Russsian Kettlebell Swings (32 / 20 kg)
     • 15 Toes To Bar
     • 20 Double Unders

CrossFit P9

Mobilidade
Lombar 

Skill
4 Rounds of:
     • 5 Deadlifts @70% of 1RM of Deadlift
     • Active Rest: 12 Windmills

WOD
15' EMOM of:
     • 1 min: 1 Cluster + 1 Power Clean + 1 Jerk  (225 / 155 lbs)
     • 2 min: 75 Double Unders
     • 3 min: 15 Toes To Bar

EMOM = Every Minute On The Minute