CrossFit P9, Barbell P9

Segunda Feira - 29.01.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Muscle Snatches + 2 Snatch Push Presses @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Hang Power Snatches + 2 OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 1 Hang Squat Snatch @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch @80% of 1RM of  Snatch
Rest 2’

WOD 2
Every 1'30" for 9':
     • 10 Snatch Deadlifts (115/85 lbs)
     • 5 Hang Power Snatches

OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
12' EMOM of:
     • 20 Toes To Bar + 50 Double Unders

WOD
For Time of (12' Time Cap): 
     • 21 Muscle Ups
     • 45 Thrusters (95/65 lbs)

EMOM = Every Minute On The Minute