CrossFit P9, Barbell P9

Segunda Feira - 11.09.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
5 Low Hang Snatch High Pulls @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Snatch Balances @60% of 1RM of  Snatch
5’ EMOM of:
2 Hang Power Snatches + 1 OHS (3" Pause) @65% of 1RM of  Snatch
5’ EMOM of:
 3 Low Hang Squat Snatches @60% of 1RM of  Snatch
Rest 2’

WOD 2
For Time:
2 x 5 Unbroken  Snatches (135/95 lbs) 
2 x 4 Unbroken  Snatches (155/105 lbs)
2 x 3 Unbroken  Snatches (185/125 lbs)

EMOM = Every Minute On the Minute
OHS = Overhead 

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 6 Weighted Chest To Bar  
     • 6 Pull Ups
     • 10 Banded High Pulls
     • Active Rest: 15 Zombie Crunches With Medball (20 / 14 lbs)

WOD
"Nicole" of HSPU
20' AMRAP
400m Run
Max HSPU
 

AMRAP = As Many Rounds As Possible
HSPU = Handstand Push Up