CrossFit P9, Barbell P9

Quinta Feira - 27.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk @80% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Reverse Clean Deadlifts (5" Down) @100% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Split Jerks (3" Pause Each) @85% of 1RM of Jerk
Rest 2’
4’ EMOM of:
1 Dip (15" Pause) @80% of 1RM of Front Squat

WOD 2
3 Rounds For Time of: 
75 Double Unders
5 Squat Cleans  (155 / 105 lbs) 
5 Clusters

EMOM = Every Minute On the Minute
 

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Banded Deadlifts @75% of 1RM of Deadlift
     • Active Rest: 10 Candle Stick with Medball Between Legs (20 / 14 lbs)

WOD
10' EMOM of:
     • 1 min: 3 Squat Cleans (225 / 155 lbs)
     • 2 min: 6 Deadlifts + 6 Burpees Over The Bar 

EMOM = Every Minute On The Minute