CrossFit P9, Barbell P9

Segunda Feira - 30.01.17

CrossFit P9

Mobilidade
Ombro

Skill
     • 3 x 10/10 Tempo KB Row Neutral Grip (2121)
     • 3 x 5 Body Rows Supinated
     • 3 x 30''Pull Up Hold
     • Active Rest: 3 x 30 Medball Cleans

WOD
Open 15.3
14' AMRAP of:
     • 7 Muscle Ups
     • 50 Wall Balls (20 / 14 lbs)
     • 100 Double Unders

KB = Kettlebell
AMRAP = As Many Rounds as Possible
OHS = Overhead Squat

Barbell P9

Mobilidade
Específica Snatch

Skill
Every 1’30" for 6’ of:
     • 2 Snatch Balances (3" Pause) + 1 OHS (15" Pause) @ 70% of 1RM Snatch
Every 1’30" for 12’ of:
     • 2 Power Snatches (3" Pause) + 1 Hang Squat Snatch (3" Pause) @ 65% of 1RM Snatch
Every 1’30" for 6’ of:
     • 2 Hang Snatch High Pulls (3" Pause) + 2 Hang Muscle Snatches @ 58% of 1RM Snatch

WOD
4 Rounds for Time:
     • 20 Russian KB Swings (32 / 24 kg)
     • 10 Strict Pull-Ups
     • 5 Squat Snatches (Touch-n-Go) (135 / 95 lbs)