CrossFit P9, Barbell P9

Segunda Feira - 17.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
4 Snatch Balances (3"Pause) @65% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Snatch Pulls (10" Pause Before Last Rep) @95% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Halt Snatches High Pulls @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Hang Power Snatch (3"Pause) + 1 Hang Squat Snatch (7"Pause) @70% of 1RM of Snatch

WOD 2
10' AMRAP
4 Muscle Ups
4 Squat Snatches (155 / 105 lbs)
4 Strict  Deficit HSPU  

EMOM = Every Minute On the Minute
AMRAP = As Many Rounds As Possible
HSPU = Hand Stand Push Up

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 3 Weighted Pull ups
     • 6 Kipping pull ups
     • 9 Ring Rows
     • Active Rest:  12 Walking Lunges With KB Between Legs (24/16 kg)

WOD
5 Rounds For Time of:
10 HSPU
10 Double KB Power Cleans  (24 / 16 kg) 
50m KB Front Rack Walk 

 15' Time Cap

KB = Kettlebell
HSPU = Hand Stand Push Up