CrossFit P9, Barbell P9

Quinta Feira - 01.06.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
6' EMOM of:
     • 1 Hang Snatch High Pull + 2 Hang Squat Snatches @60% of 1RM of Snatch
5' EMOM of:
     • 5 Hang Snatch Pulls @90% of 1RM of Snatch
5' EMOM of:
     • 3 Snatch Balances @65% of 1RM of Snatch
6' EMOM of:
     • 2 Back Squats (3" Pause Bottom Each) @70% of 1RM of Back Squat

WOD
AMRAP
     • 50 Double Unders
     • 10 OHS (135 / 95 lbs)

OHS = Over Head Squat 
     

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     • 4 Deadlifts @80% of 1RM of Deadlift
     • Active Rest: 12 Weighted V-Ups

WOD
15' EMOM of:
     • 1 min: 2 Snatches (185 / 125 lbs) + 17 Wallballs (20 / 14 lbs)
     • 2 min: 2x ( 4 T2B + 3 C2B + 2 BMU)
     • 3 min: 1 Legless Rope Climb + 1 Rope Climb

EMOM = Every Minute On The Minute
T2B = Toes To Bar
C2B = Chest To Bar
BMU = Bar Muscle Up