CrossFit P9, Barbell P9

Quinta Feira - 29.06.17

Barbell P9

Mobilidade
Específica Snatch 

Skill
5' EMOM of:
     • 1 Hang Snatch High Pull + 2 High Hang Squat Snatches @60% of 1RM of Snatch
5' EMOM of:
     • 1 Snatch Pull + 2 Hang Snatch Pull + 1  Hang Snatch Panda Pull @65% of 1RM of Snatch
5' EMOM of:
     • 5 Reverse Snatch Deadlifts @70% of 1RM of Snatch
WOD
5 Rounds For Time of:
     5/5 KB/DB Snatches (24 / 16 kg) 
     10/10 KB/DB OH Reverse Lunges
     15 T2B

Time Cap: 10'

KB = Kettlebell
DB = Dumbell
OH = Over Head

CrossFit P9

Mobilidade
Lombar 

Skill
5 Rounds of:
     • 5 Deadlifts @50% of 1RM of Deadlift
     • Active Rest: 8/8 Windmills

WOD
15' EMOM of:
     • 1 min: 40 Double Unders
     • 2 min: 20 Russian KB Swings (32 / 24 kg)
     • 3 min: 10 Hang Power Snatches (115 / 85 lbs)

EMOM = Every Minute On The Minute
KB = Kettlebell