CrossFit P9, Barbell P9

Segunda Feira - 03.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5' EMOM of:
     • 2 Snatch Push Presses + 1 Snatch Balance 5 s de pausa + 1 Overhead Squat 10s de pausa @55% of 1RM of Snatch
5' EMOM of:
     • 4 Snatch Pulls (7" Pause Halt Before Last) @ 80% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Power Snatch (3" Pause) + 1 Hang Squat Snatch @70% of 1RM of Snatch
5' EMOM of:
     • 2 Hang Snatch High Pull + 1 Muscle Snatch @60% 1RM of Snatch

WOD
8' AMRAP of:
     1 Cluster (135 / 95 lbs)
     2 Thrusters
     3 Front Squats
     4 Front Rack Lunges
     6 Burpees Over the Bar
     50 Double Unders

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 2 Weighted Pull ups
     • 4 Kipping pull ups
     • 8 Ring Rows
     • Active Rest: 10 Spread legs zombie crunch w/ pvc/DB

WOD
5 Rounds For Time of:
     200m Run
     10 Deficit HSPU (45 / 25 lbs)
     1 Rope Climb
  

HSPU = Hand Stand Push Up