CrossFit P9, Barbell P9

Segunda Feira - 11.12.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Muscle Snatches + 1 Snatch Push Press + 1 Snatch Power Balance @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Low Hang Power Snatch (3’’ Pause Catch) + 1 Snatch Balance + 1 OHS  (3’’ Pause Bottom)  @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 1 Hang Squat Snatch @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches @60,65,70,75,80% of 1RM of Snatch

WOD 2
“ Randy ”
For Time:
     • 75 Snatches (75 / 55 lbs)

OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds Not For Time of:
     • 10 Bar Muscle Up
Active Rest:  60m Complexe Farmer's Walk (35 / 25 lbs) (24 / 16 kg)

WOD
Open 12.1 -  Mental toughness
7' AMRAP of: 
     • Burpees