Quinta Feira - 20.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Hang Power Cleans + 2 Front Squats + 2 Split Jerks @ 70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Halt Cleans @ 95% of 1RM of Clean (7" Pause Before Last Rep)
Rest 2’
5’ EMOM of:
3 Split Jerk (3" Pause Each) @75% of 1RM of Clean
Rest 2’
4’ EMOM of:
3 dips (3" Pause Each) @110% of 1RM of Front Squat

WOD 2
10' AMRAP
10 Deadlifts (225 / 155 lbs) 
10 Burpees Over The Bar
10 Hang Cleans
5 Strict HSPU  

EMOM = Every Minute On the Minute
HSPU = Hand Stand Push Up

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Banded Deadlifts @60% of 1RM of Deadlift
     • Active Rest: 15 Explose Banded Good Morning

WOD
20' EMOM of:
     • 1 min:  5 Hang Squat Snatches (165/115 lbs)
     • 2 min: 7 Muscle Ups
     • 3 min: 10 Back Reverse Lunges
     • 4 min: 30" Elbows Plank

EMOM = Every Minute On The Minute