CrossFit P9, Barbell P9

Segunda Feira - 16.10.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Halt Snatch Deadlift + 1 High Hang Muscle Snatch + 1 Muscle Snatch  @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 High Hang Power Snatch  + 1 Over Head Squat + 1 Snatch Balance @60% of 1RM of Snatch
5’ EMOM of:
1 Power Snatch + 1 High Hang Squat Snatch + 1 Squat Snatch @70% of 1RM of  Snatch
5’ EMOM of:
3 Slow Snatch Pull @80% of 1RM of  Snatch
Rest 2’

WOD 2
3 Rounds For Time:
     • 7 “Ubnk” Power Snatches (135 / 95 lbs ) 

10' Time Cap

Ubnk = Unbroken

CrossFit P9

Mobilidade
Ombro

Skill
5 Rounds of:
     • 8 Pull Ups
Active Rest: 15m Handstand Walk

WOD
5 Rounds For Time: 
     • 10 HSPU
     • 15 Box Jumps Over (24"/20")
     • 50 Double Unders

12' Time Cap

HSPU = Hand Stand Push Up