CrossFit P9, Barbell P9

Segunda Feira - 18.12.17

Barbell P9

Mobilidade
Específica Snatch

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

WOD 2
15' To Find :
     • 3 RM of Hang Squat Snatch

OHS = Overhead Squat
 

CrossFit P9

Mobilidade
Ombro

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

WOD
For Time (15' Time Cap): 
     • 400m Run
     • 15 Kettlebell Swings (32 / 24 kg)
     • 400m Run
     • 50 Pull Ups
     • 400m Run