Barbell P9, CrossFit P9

Quinta Feira - 29.11.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 Squat Snatch + 3 Snatch Balance  @50% Of Snatch
 
5’ EMOM of:
      • 3 Squat Snatches (3” Pausa na Recepção) @55% Of Snatch

5’ EMOM of:
      • 2 Squat Snatches + 1 OverHead Squat @65% Of Snatch

WOD
8’ Amrap of :
      • 20 Kettlebell Swings ( 24/16 Kg )
• 10 Burpees
      • 5 Squat Snatches @70%


ACESSORY
3 Rounds Not For Time: 
    • 5 Snatch High Pulls
    • 6/6 Kettlebell Z-Presses

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds ( 12’ Time Cap )of :
     • 7 Deadlifts @75% of 1RM of Deadlift
• 7 Throw Ball Back
• 14 Jumping Lunges

WOD
EMOM 9’ of:
     •13 Power Cleans ( 115/85 Lbs )
     • 15 Burpees
• 13 Front Squats ( 115/85 Lbs )


    EMOM = Every Minute on the Minute