CrossFit P9

Segunda Feira - 09.10.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Halt Snatch Deadlift High Pull  @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Halt Power Snatch + 1 OHS @70% of 1RM of  Snatch
5’ EMOM of:
1 Squat Snatch + 1 Snatch Balance @80% of 1RM of  Snatch
5’ EMOM of:
3 Deficit Snatch Pull @90% of 1RM of  Snatch
Rest 2’

WOD 2
6 Rounds For Time:
5 “Ubnk” Power Snatches (185 / 135 lbs ) 

10' Time Cap

OHS = Overhead Squat
Ubnk = Unbroken

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     •  10 Pull Ups
Active Rest: 15m Handstand Walk

WOD
For Time: 100 m Run
10 Burpees
200 m Run
20 Burpees
300 m Run
30 Burpees
400 m Run
40 Burpees

15' Time Cap