CrossFit P9, Barbell P9

Quinta Feira - 13.12.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 Power Snatch + 2 Hang Power Snatches @50% of Snatch

4’ EMOM of:
      • 1 Snatch DeadLift + 2 Hang Squat Snatches + 1 Below the Knee Squat Snatch @60% of Snatch

4’ EMOM of:
      • 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OverHead Squat @65% of Snatch

WOD
Every 2’ For 8’ of :
      • 6 Squat Snatches @65% of Snatch
• 12 Burpees Over The Bar


ACESSORY
3 Rounds Not For Time: 
    • 10 Back Squats
    • 10 Bench Presses

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds ( 12’ Time Cap )of :
     • 9 Deadlifts @65% of 1RM of Deadlift
• 7 Atomic Sit Ups ( 25/15 Lbs )
• 5 Goblet Jumping Squats ( 24/16 Kg )

Rest 1’ Entre Séries

WOD
EMOM 15’ of:
     • 7 Power Cleans ( 185/135 Lbs )
     • 9 Shoulder to OverHeads
• 50 Double Unders


    EMOM = Every Minute on the Minute