CrossFit P9, Barbell P9

Segunda Feira - 25.09.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
6 Hang Muscle Snatches @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Snatch Push Presses + 1 OHS @70% of 1RM of  Snatch
5’ EMOM of:
3 Snatch Balances @70% of 1RM of  Snatch
5’ EMOM of:
3 Deficit Snatch Deadlifts (4.1.4) @60% of 1RM of  Snatch
Rest 2’

WOD 2
9 Rounds For Time:
5 “Ubnk” Power Snatches (135 / 95 lbs ) 

7' Time Cap

OHS = Overhead Squat
Ubnk = Unbroken

CrossFit P9

Mobilidade
Ombro

Skill
1 Round of:
     • ME of Chest-To-Bar Pull-ups
     • ME of Pull-ups
     • ME of Ring Dips
     • ME of Push-ups

WOD
For Time: 
20-30-40-50-60
Wallballs (16 / 14 lbs) 
30-40-50-60-70
Double Unders

14' Time Cap

ME = Maximun Effort