CrossFit P9, Barbell P9

Segunda Feira - 31.07.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Muscle Snatches + 1 OHS (7"Pause) @55% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Hang Power Snatches + 2 Power Balances @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Halt Squat Snatches @70% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 High Hang Snatch High Pulls @80% of 1RM of Snatch

WOD 2
10' AMRAP of:
3 Power Snatches (155 / 105 lbs) 
6 Burpees Over The Bar
10 Pistols

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 4 Weighted Pull ups
     • 8 Kipping pull ups
     • 12 Ring Rows
     • Active Rest: 25 Twist Abs With Medball (20 / 14 lbs)

WOD
5 Rounds For Time of:
20 High Wallballs (20 / 14 lbs) 
10 SDHP (95 / 65 lbs)

 12' Time Cap

SDHP= Sumo Deadlift High Pull