CrossFit P9, Barbell P9

Quinta Feira - 08.11.18

Barbell P9

Mobilidade
Específica Snatch

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

5’ EMOM of:
      • 2 Squat Snatches (3” pausa na recepção) @75% Of Snatch

WOD
8’ Amrap of :
      • 3 Squat Snatches @80%
• 6 Pistols
      • 9 Strict HandStand Push Ups


ACESSORY
3 Rounds Not For Time: 
     • 20 Squat Snatches ( 45/35 Lbs )

CrossFit P9

Mobilidade 
Lombar

Skill
Every 50” for 4 Rounds of :
     • 7 Deadlifts @70% of 1RM of Deadlift
• 7 Banded Broad Jumps
• 14 Knee Extension on Crab Position

WOD
EMOM 12’ of:
     • 7 Squat Snatches ( 115/85 Lbs )
     • 10 Chest to Bar
• 15/12 cal Row/Bike
     • V-Ups


    EMOM = Every Minute on the Minute