CrossFit P9, Barbell P9

Quinta Feira - 03.08.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Halt Power Clean + 2 High Hang Squat Cleans @60% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 Tempo Clean Deadlifts (4" Up / 4" Down) @70% of 1RM of Clean
Rest 2’
5’ EMOM of:
3 High Hang Clean Pulls @100% of 1RM of Clean
Rest 2’
4’ EMOM of:
2 Pause Front Squats (25" Pause) @50% of 1RM of Front Squat

WOD 2
10' AMRAP of: 
3 Power Cleans  (155 / 105 lbs) 
6 Burpees Over The Bar
10 Pistols

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 4 Sumo Deadlifts @70% of 1RM of Deadlift
     • Active Rest: 100m Run

WOD
14' EMOM of:
     • 1 min: 1 Power Snatch + 1 Hang Squat Snatch + 2 OHS (165 / 115 lbs)
     • 2 min: 5x (1 T2B + 1 Bar Muscle Up)

EMOM = Every Minute On The Minute
OHS = Over Head Squat
T2B = Toes To Bar