CrossFit P9, Barbell P9

Segunda Feira - 04.12.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Hang Muscle Snatch + 1 Snatch Strict Press + 1 Snatch Balance @40% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 High Hang Power Snatches (3’’ Pause Catch) + 2 OHS (3’’ Pausa Bottom) @55% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 High Hang Squat Snatch + 1 Halt Squat Snatch @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
2 Snatch Pulls @110% of 1RM of Snatch

WOD 2
“ Isabel is Now at Your Pocket ”
For Time:
     • 30 Hang Snatches (135/95 lbs)

OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds Not For Time of:
     • 8 Bar Muscle Up
Active Rest:  60m Plate Farmer's Walk (35 / 25 lbs)

WOD
For Time:
“Fran with her Bells” 
21 - 15 - 9
     • Double KB Thrusters (24 / 16 kg)
     • Pull Ups

9' Time Cap

KB = Kettlebell