CrossFit P9, Barbell P9

Segunda Feira - 22.01.18

Barbell P9

Mobilidade
Específica Snatch

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

WOD 2
Every 45" for 9':
     • 5 Snatches (95/65 lbs)

OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
12' EMOM of:
     • 15 Chest To Bar
     • 20 Wall Balls (20/14 lbs)

WOD
8' AMRAP of: 
     • 5 Burpee Box Jumps Over (24"/20")
     • 10 Dumbell Snatches (50/30 bs)

EMOM = Every Minute On The Minute