CrossFit P9, Barbell P9

Quinta Feira - 08.06.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
4' EMOM of:
     • 3 Muscle Snatches + 3 OHS @50% of 1RM of Snatch
4' EMOM of:
     • 3 Power Snatches + 3 Snatch Balances @60% of 1RM of Snatch
4' EMOM of:
     • 2 Squat Snatches @70% of 1RM of Snatch
20' for:
     • Find Your 1RM of Snatch

OHS = Over Head Squat 

CrossFit P9

Mobilidade
Lombar 

Skill
3 Rounds of:
     • 3 Deadlifts @85% of 1RM of Deadlift
     • Active Rest: 

WOD
15' EMOM of:
     • 1 min: 5 Push Jerks (185 / 125 lbs) + 10 Russian KB Swings (24 / 16 kg)
     • 2 min: 5 Ring Muscle Ups + 10 Toes To Ring
     • 3 min: 10 Wallballs (30 /20 lbs)

EMOM = Every Minute On The Minute
KB = Kettlebell