CrossFit P9, Barbell P9

Segunda Feira - 07.08.17

Barbell P9

Mobilidade
Específica Snatch

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

WOD 2
7' AMRAP of:
5 Unbroken Hang Power Snatches (135 / 95 lbs)
10 Toes To Bar

EMOM = Every Minute On the Minute

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 4 Weighted Push ups
     • 8 Banded Push Ups
     • 12 Clapping Push Ups
     • Active Rest: 10 Jumpings Over The Box (32" / 24") 

WOD
For Time of:
21 - 15 - 9
Chest To Bar
Burpee Box Jump Over (24" / 20")
KB Swings (24 / 16 kg)

 12' Time Cap

KB= Kettlebell