CrossFit P9, Barbell P9

Segunda Feira - 23.10.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 1  Snatch Push Press + 1 OHS ( 3" pause) @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Hang Power Snatches + 1 Hang Squat Snatch @60% of 1RM of Snatch
5’ EMOM of:
1 Power Snatch + 2 Squat Snatches @70% of 1RM of  Snatch
5’ EMOM of:
3 Tempo Halt Snatch Deadlifts @80% of 1RM of  Snatch
Rest 2’

WOD 2
For Time:
     • 5 "Unbk" Squat Snatches (135 / 95 lbs) 
     • 5 "Ubnk" Hang Squat Snatches 
     • 5 "Ubnk" Squat Snatches (155 / 105 lbs) 
     • 5 "Ubnk" Hang Squat Snatches
     • 5 "Ubnk" Squat Snatches (175 / 125 lbs)
     • 5 "Ubnk" Hang Squat Snatches 

10' Time Cap

OHS = Overhead Squat
EMOM = Every Minute On The Minute

CrossFit P9

Mobilidade
Ombro

Skill
5 Rounds Not For Time of:
     • 10 Chest To Bar Pull Ups
Active Rest: 20m Handstand Walk

WOD
For Time: 
     30 - 20 - 10 - 20 - 30
     • Wallballs (24"/20")
     • KB SDHPs (24/16 kg)

12' Time Cap

KB = Kettlebell
SDHP = Sumo Deadlift High Pull