CrossFit P9, Barbell P9

Quinta Feira - 22.06.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 1 Muscle Snatch + 2 Low Hang Power Snatches (5" Pause Catch) @55% of 1RM of Snatch
8' EMOM of:
     • 1 Snatch Push Press + 1 Snatch Power Balance (5" Pause) + 1 Snatch Balance (3" Pause) @60% of 1RM of Snatch
5' EMOM of:
     • 5 Reverse Snatch Deadlifts @65% of 1RM of Snatch
WOD
3 Rounds For Time of:
     10 Over Head Squats (135 / 95 lbs) 
     50 Double Unders

 

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 3,2,1,1,1 Deadlifts @85,90,95,100,105,+% of 1RM of Deadlift
     • Active Rest: 6/6 One Arm KB Zombie Crunch

WOD
15' EMOM of:
     • 1 min: 3 Power Cleans + 3 Jerks (225 / 155 lbs) 
     • 2 min: 6 Ring Muscle Ups + 6 Ring Dips
     • 3 min: 9 Toes to Bar + 9 Knees to Elbows

EMOM = Every Minute On The Minute
KB = Kettlebell