CrossFit P9, Barbell P9

Segunda Feira - 10.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5' EMOM of:
     • 1 Snatch Push Presses + 2 Snatch Balance (5" Pause) + 1 Overhead Squat (10" Pause) @60% of 1RM of Snatch
5' EMOM of:
     • 4 Snatch Pulls (7" Pause Halt Before Last) @ 85% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Power Snatch (3" Pause) + 1 Hang Squat Snatch @60% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Snatch High Pull + 1 Muscle Snatch @55% 1RM of Snatch

WOD
For Time:
     15 Power Snatches (75 / 55 lbs)
     30 Wallballs (30 / 20 lbs)
     15 Power Snatches (95 / 65 lbs)
     30 Wallballs (30 / 20 lbs)
     15 Power Snatches (135 / 95 lbs)
     

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 2 Weighted Push ups
     • 4 Banded push ups
     • 8 Clapping Push Ups
     • Active Rest: 

WOD
3 Rounds For Time of:
    80 Double Unders
    40 Wallballs (20 / 14 lbs)
    20 Pull Ups

  15' Time Cap