CrossFit P9, Barbell P9

Segunda Feira - 27.11.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Muscle Snatches + 2 Snatch Push Presses + 2 Overhead Squats @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Hang Power Snatches (3’’ pause catch) + 1 Squat Snatch (3’’ pause bottom) @65% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Below The Knee Squat Snatch + 1 High Hang Squat Snatch @70% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
5 Snatch Deadlift @100% of 1RM of Snatch

WOD 2
"Isabel"
For Time:
     • 30 Snatches (135/95 lbs)

 

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds Not For Time of:
     • 6 Bar Muscle Up
Active Rest:  80m Plate Farmer's Walk (35 / 25 lbs)

 

WOD
15' AMRAP of:
     • 20 Russian KB Swings (32 / 24 kg)
     • 20 Wallballs (30 / 20 lbs)

KB = Kettlebell