CrossFit P9, Barbell P9

Segunda Feira - 15.01.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 1 Snatch Push Press + 1 OHS (3’’ Pause) @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Halt Snatch Deadlift + 2 Hang Power Snatch + 2 OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 2 Hang Squat Snatches @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch + 1 Snatch Balance @70% of 1RM of  Snatch
Rest 2’

WOD 2
3 Rounds For Time (9' Time Cap) :
     • 20 SDHP (95/65 lbs)
     • 10 Hang Squat Snatches 

OHS = Overhead Squat
SDHP = Sumo Deadlift High Pull

CrossFit P9

Mobilidade
Ombro

Skill
10' EMOM of:
     • 12 Box Jumps Over (24"/20") + 6 Burpees

WOD
10' AMRAP of: 
     • 50 Double Unders
     • 25 T2B

T2B = Toes To Bar