CrossFit P9, Barbell P9

Segunda Feira - 14.08.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 1 Snatch Push Press + 1 Power Snatch Balance @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Low Hang Power Snatches + 1 Snatch Balance (5" Pause) @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Hang Squat Snatch + 1 Squat Snatches @70% of 1RM of Snatch
Rest 2’
5’ EMOM of:
4 Snatch Supinated Grip Deadlifts (4" Up and 4" Down) @60% of 1RM of Snatch

WOD 2
5' AMRAP of:
3 Unbroken Hang Power Snatches (155 / 105 lbs)
6 Pistols

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 4 Weighted Chest to Bar
     • 4 Pull ups
     • 8 Slam Balls (30 / 20 lbs)
     • Active Rest:  15 Zombie Crunches With Plate (35 / 25) 

WOD
For Time of:
100
HSPU
* Everey Break You Have to Do 1 Legless Rope Climb 

 10' Time Cap

HSPU= Handstand Push Up