CrossFit P9, Barbell P9

Segunda Feira - 06.11.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Muscle Snatch @50% of 1RM of Snatch
Rest 2’
4’ EMOM of:
1 Hang Muscle Snatch  + 1 Snatch Push Press + 1 OverHead Squat @60% of 1RM of Snatch
3’ EMOM of:
2 Hang Power Snatches + 1 Hang Squat Snatch @70% of 1RM of  Snatch
Rest 2’

WOD 2
15' To Find
     • Heaviest Hang Snatch

10' Time Cap

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds Not For Time of:
     • 15 Hand Stand Push Ups
Active Rest: KB Upside Down OH Stabilization

 

WOD
5 Rounds For Time of:
     • 10 Chest To Bar
     • 15 Box Jumps Over (24"/20")
     • 50 Double Unders

KB = Kettlebell
OH = OverHead