CrossFit P9, Barbell P9

Segunda Feira - 04.09.17

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Muscle Snatch + 1 Overhead Squat (7" PAuse) @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
5 Low Hang Snatch High Pulls @50% of 1RM of  Snatch
5’ EMOM of:
3 Snatch Balances @60% of 1RM of  Snatch
5’ EMOM of:
2 Low Hang Power Snatch + 1 Squat Snatch (3" Pause) @60,65,65,70,75% of 1RM of  Snatch
Rest 2’

WOD 2
For Time:
10 - 8 - 6 - 4
Snatch  ( 135/95, 155/105, 185/125, 225/155 lbs ) 
5 - 5 - 5 - 5
Bar Muscle Up

EMOM = Every Minute On the Minute
OHS = Overhead 

CrossFit P9

Mobilidade
Ombro

Skill
3 RNFT of:
     • 5 Weighted Rin Dips
     • 5 Push Ups to Plate (35 / 25 lbs)
     • 10 Throw Ball Against the Wall (30 / 20 lbs)
     • Active Rest:  5 Man Makers (7 / 5 kg)   

WOD
5' AMRAP of: 
12 SDHPs (115 / 85 lbs)
9 Push Presses
6 Overhead Reverse Lunges
Directly To
5' AMRAP of: 
12 Chest To Bar
9 HSPUs
6 Pistols

RNFT= Rounds Not For Time
SDHP= Sumo Deadlift Hug Pull
HSPU= Handstand Push Up