CrossFit P9, Barbell P9

Segunda Feira - 30.10.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Hang Muscle Snatches + 2 Snatch Power Balances @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch  + 2 OverHead Squats @60% of 1RM of Snatch
5’ EMOM of:
1 Hang Squat Snatch + 2 Squat Snatches @70% of 1RM of  Snatch
5’ EMOM of:
3 Snatch Pulls @110% of 1RM of  Snatch
Rest 2’

WOD 2
For Time:
     • 15 Squat Snatches (135 / 95 lbs) 
     • 15 Hang Squat Snatches 

10' Time Cap

 

CrossFit P9

Mobilidade
Quadril

Skill
3 Rounds Not For Time of:
     • 12  Front Squats @50% of 1RM Front Squat
     • Active Rest: 10 Hamstring Raises

 

WOD
5 Rounds For Time of:
     • 3 Squat Snatches (185 / 135 lbs)
     • 15 Burpees