Barbell P9, CrossFit P9

Quinta Feira - 25.10.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 3 Squat Snatches (Singles) @50% Of Snatch
 
5’ EMOM of:
      • 2 Squat Snatches + 1 Snatch Balance + 1 OverHead Squat @60% Of Snatch

5’ EMOM of:
      • 2 Squat Snatches @75% Of Snatch

WOD
For Time of ( 4’ Time Cap ):
      • 6 Squat Snatches @75%
• 4 Squat Snatches @80%
      • 2 Squat Snatches @85%

  • Quebrou? Paga 5 Burpees Over The Bar


ACESSORY
3 Rounds Not For Time: 
     • 6 Snatch Pulls @85%
     • 20 SuperMans
 

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of ( 12’ Time Cap ) :
     • 7 Deadlifts @65% of 1RM of Deadlift
• 10 Throw Ball Back
• 100m Run With MedBall

WOD
EMOM 12’ of:
     • 8 Hang Power Snatches ( 135/95 Lbs )
     • 16 Pull Ups
• 20 Dumbell OverHead Squats ( 50/35 Lbs )
     • Rest


    EMOM = Every Minute on the Minute