CrossFit P9, Barbell P9

Segunda Feira - 28.08.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 2 Snatch Push Presses + 1 Snatch Balance @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 2 Overhead Squats (3" Pause) @70% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches @80% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
3  Snatch Pull  Supinated Grip Deadlifts @60% of 1RM of  Snatch

WOD 2
5' AMRAP of:
Max OHS
* Every Time You Broke, You Must Pay 5 Muscle Snatches

EMOM = Every Minute On the Minute
OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 5 Weighted Chest To Bar  
     • 5 Pull Ups
     • 10 Banded High Pulls
     • Active Rest:   

WOD
4 Rounds For Time of: 
8 Weighted Step Ups (24" / 20") (24 / 16 kg)
12 KB STO
16 Toes To Bar
10' Time Cap

KB = Kettlebell
STO = Shoulder To Overhead