CrossFit P9, Barbell P9

Segunda Feira - 21.08.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Hang Muscle Snatches + 2 OHS @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Low Hang Power Snatches + 1 Snatch Balance (3" Pause) @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch + 1 Hang Squat Snatch @70% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Deficit Snatch Supinated Grip Deadlifts (4" Up and 4" Down) @60% of 1RM of Snatch

WOD 2
6' AMRAP of:
30 Double Unders
10 Kettlebell Swings (24 / 16 kg)
1 Squat Snatch @80% of 1RM of Snatch

EMOM = Every Minute On the Minute
OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 4 Weighted Rin Dips
     • 4 Push Ups to Plate (35 / 25 lbs)
     • 8 Throw Ball Against the Wall (30 / 20 lbs)
     • Active Rest:  2/2 Turkish Get Ups (24 / 16 kg) 

WOD
"Nicole"
20' AMRAP of:
400m Run
Max Pull Ups
* Everey Break You Have to Run