CrossFit P9, Barbell P9

Segunda Feira - 13.11.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Hang Muscle Snatches + 3 Snatch Push Presses @50% of 1RM of Snatch
Rest 2’
4’ EMOM of:
2 Power Snatch + 1 OverHead Squat (7’‘ pause) @70% of 1RM of Snatch
Rest 2’
3’ EMOM of:
2 Hang Squat Snatch + 1 Snatch Balance  @60% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
3 Déficit Snatch Pulls @80% of 1RM of Snatch

WOD 2
For Time
     • 5 Squat Snatches “unbk” (155/105 lbs)
     • 5 Hang Squat Snatches
     • 4 Squat Snatches “ubnk” (175/125 lbs)
     • 4 Hang Squat Snatches
     • 3 Squat Snatches “unbk” (195/145 lbs) 
     • 3 Hang Squat Snatches

10' Time Cap

CrossFit P9

Mobilidade
Ombro

Skill
5 Rounds Not For Time of:
     • 8 Déficit Stand Push Ups
Active Rest: KB Upside Down OH Stabilization

 

WOD
For Time of:
     100 - 200 - 300 - 400 m
     • Run
     10 - 20 - 30 - 40
     • Pull Up

14' Time Cap