CrossFit P9, Barbell P9

Quinta Feira - 06.07.17

Barbell P9

Mobilidade
Específica Clean & Jerk

Skill
5' EMOM of:
     • 2 Hang Power Cleans + 2 Front Squats + 2 Split Squats @55% of 1RM of Clean
5' EMOM of:
     • 4 Clean Pulls (7" Pause Halt Position After Last) @80% of 1RM of Clean
5' EMOM of:
     • 3 Split Jerks (3" Pause Each) @60% of 1RM of Jerks
5' EMOM of:
     • 3 Dips (5" Pause Each) @100% of 1RM of Front Squat
     
WOD
5 Rounds For Time of:
     3 Squat Snatches (165 / 95 kg) 
     6 Pistols
     9 T2B

Time Cap: 10'

T2B = Toes To Bar

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Banded Deadlifts @70% of 1RM of Deadlift
     • Active Rest: Banded Russian KB Swings 

WOD
20' EMOM of:
     • 1 min: 9 Bar Muscle Ups
     • 2 min: 12 Deficit KB Deadlifts (24 / 16 kg)
     • 3 min: 5 Power Snatches (155 / 105 lbs)
     • 4 min: 7 OHS

EMOM = Every Minute On The Minute
KB = Kettlebell
OHS = Overhead Squat