Barbell P9, CrossFit P9

Quinta Feira - 21.11.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 2 Hang Power Snatches + 1 Snatch Balance + 1 OverHead Squat @45% Of Snatch
 
4’ EMOM of:
      • 2 Hang Snatch High Pulls + 1 Hang Power Snatche + 1 Hang Squat Snatch @60% Of Snatch

4’ EMOM of:
      • 2 Hang Squat Snatches (2” pausa na saída) @70% Of Snatch

WOD
7’ Amrap of :
      • 3 Hang Squat Snatches ( 135/95 Lbs )
• 15 V-Ups
      • 30 Double Unders


ACESSORY
3 Rounds Not For Time: 
    • 6 Snatch Push Presses
    • 12 Hip Raises

CrossFit P9

Mobilidade 
Lombar

Skill
4 Rounds ( 12’ Time Cap )of :
     • 6 Deadlifts @75% of 1RM of Deadlift
• 12 Slam Balls
• 24 Mountain Climbers

WOD
EMOM 15’ of:
     • 5 Squat Snatches ( 135/95 Lbs )
     • 15 Toes to Bar
• 15 DeadLifts ( 135/95 Lbs )


    EMOM = Every Minute on the Minute