CrossFit P9, Barbell P9

Quinta Feira - 18.10.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 24 Hang Power Snatches + 1 OverHead Squat @50% Of Snatch
 
5’ EMOM of:
      • 2 Hang Power Snatches + 2 OverHead Squats @60% Of Snatch

5’ EMOM of:
      • 1 Hang Power Snatch + 2 Hang Squat Snatches @75% Of Snatch

WOD
4 Rounds Of :
      • 3 Hang Power Snatches ( 135/95 Lbs )
• 3 OverHead Squats
      • 60 Double Unders


ACESSORY
3 Rounds Not For Time: 
     • 8 Snatch DeadLifts
     • 8 Bent Over Rows
 

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of (1’ On / 15” Off) :
     • 8 Deadlifts @60% of 1RM of Deadlift
• 10/7 Cal Bike/Row
• 20 SlamBalls
     • 40” Wall sit

WOD
EMOM 12’ of:
     • 20 Kettlebell Swings ( 24/16 Kg )
     • 15/12 Cal Bike/Row
• 20 Box Jump Over
     • 12 Thrusters ( 95/65 Lbs )


    EMOM = Every Minute on the Minute