CrossFit P9, Barbell P9

Segunda Feira - 08.01.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Muscle Snatches + 3 Snatch Push Press + 1 Snatch Power Balance @ 50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Muscle Snatches + 2 Snatch Power Balance + 2 Hang Power Snatches @55% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Snatch Balance + 2 Power Snatches + 1 Squat Snatch @ 60% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
2 Hang Squat Snatches + 1 Low Hang Squat Snatch + 1 Squat Snatch @65% of 1RM of  Snatch
Rest 2’

WOD 2
For Time (15' Time Cap) :
     • 10 Burpees Over The Bar
     • 10 Snatches (75 / 55 lbs)
     • 10 Burpees Over The Bar
     • 15 Snatches
     • 10 Burpees Over The Bar
     • 20 Snatches

 

CrossFit P9

Mobilidade
Ombro

Skill
8' EMOM of:
     • 12 T2B + 25 Double Unders

WOD
12' AMRAP of: 
     5-7-9
     • Bar Muscle Up
     21-15-9
     • Thrusters (95/65 lbs)

T2B = Toes To Bar