CrossFit P9, Barbell P9

Segunda Feira - 18.09.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Hang Snatch High Pulls + 3 Hang Muscle Snatches @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Hang Power Snatches + 3 Overhead Squats @60% of 1RM of  Snatch
5’ EMOM of:
3 Snatch Balances + 3 Squat Snatches @65% of 1RM of  Snatch
5’ EMOM of:
5 Snatch  Deadlifts @70% of 1RM of  Snatch
Rest 2’

WOD 2
6 Rounds For Time:
5 Power Snatches (155/105 lbs ) 

6' Time Cap

CrossFit P9

Mobilidade
Ombro

Skill
3 RNFT of:
     • 6 Weighted Rin Dips
     • 6 Push Ups to Plate (35 / 25 lbs)
     • 10 Throw Ball Against the Wall (30 / 20 lbs)
     • Active Rest:  8 Windmills (16 / 12 kg)   

WOD
For Time: 
10-9-8-7-6-5-6-7-8-9-10
Pull Ups
Box Jumps Over (24" / 20")
Weighted Sit Ups (25 / 15 lbs)

15' Time Cap