CrossFit P9, Barbell P9

Segunda Feira - 24.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill


5’ EMOM of:
3 Snatch Balances (3"Pause) @75% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Snatch Pull + 1 Hang Snatch Panda Pull @100% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Reverse Snatch Deadlifts (3" Up / 5" Down) @80% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches @80% of 1RM of Snatch

WOD 2
5 Rounds For Time of:
2 Snatches (185 / 135 lbs) 
4 Burpees To Pull Ups
50 Double Unders

10' Time Cap

EMOM = Every Minute On the Minute
 

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of: 
     • 3 Weighted Push Ups
     • 6 Banded Push Ups
     • 9 Clapping Push Ups
     • Active Rest:  10m DB Bear crawl (vai) + 10m DB Broad jump (volta) 

 

WOD
4 Rounds For Time of:
15 Kipping Chest To Bar
12 Burpees
9 Rebound Box Jumps (30" / 24") 

 12' Time Cap