CrossFit P9, Barbell P9

Quinta Feira - 01.11.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 3 High Hang Power Snatches + 2 OverHead Squats @40% Of Snatch
 
4’ EMOM of:
      • 2 Hang Power Snatches + 2 Hang Squat Snatches Balance @55% Of Snatch

4’ EMOM of:
      • 3 Hang Squat Snatches @65% Of Snatch

WOD
4 Rounds For Time of ( 8’ Time Cap ):
      • 5 Hang Squat Snatches ( 115/85 Lbs )
• 5 Bar Muscle Ups
      • 10 Burpees Over the Bar


ACESSORY
3 Rounds Not For Time: 
     • 8 Hang Snatch High Pulls
     • 8 Bench Presses
     • 10 Jumping Squats

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds of :
    • 1O MedBall Cleans
• 20 Box Jump Over
• 7 DeadLifts @65%

WOD
For Time (13’ Time Cap) of:
   21-15-9
• Power Clean ( 115/85 Lbs )
     • Thrusters