CrossFit P9, Barbell P9

Quinta Feira - 06.12.18

Barbell P9

Mobilidade
Específica Snatch

Skill
2x of:
      • 3 High Hang Muscle Snatches + 2 Snatch Push Presses @Barbell
• 2 High Hang Muscle Snatches + 2 Snatch Push Presses @40% of Snatch
      • 2 High Hang Muscle Snatches + 2 Snatch Push Presses @45% of Snatch


2x of:
      • 2 Snatch Pulls + 2 Muscle Snatches @45% of Snatch
• 2 Snatch Pulls + 2 Muscle Snatches @50% of Snatch
      • 3 Snatch Pulls + 1 Muscle Snatch @55% of Snatch

2x of:
      • 1 Snatch DeadLift + 2 Muscle Snatches + 1 Power Balance @55% of Snatch
• 1 Snatch DeadLift + 2 Muscle Snatches + 1 Power Balance @60% of Snatch
      • 2 Snatch DeadLifts + 1 Muscle Snatch + 1 Power Balance @65% of Snatch

WOD
4 Rounds For Time ( Time Cap 7’ ) of :
      • 5 Muscle Snatches @65% of Snatch
• 10 Pull Ups
      • 15 Wall Balls ( 20/14 Lbs )


ACESSORY
3 Rounds Not For Time: 
    • 10 Leg Curls
    • 10 Medball Pike Up
    • 30” Lift Off @65% of Snatch

CrossFit P9

Mobilidade 
Lombar

Skill
3 Rounds ( 12’ Time Cap )of :
     • 10 Deadlifts @60% of 1RM of Deadlift
• 10 Box Jumps
• 100m Run

Rest 1’

WOD
EMOM 12’ of:
     • 12 Hang Snatches ( 95/65 Lbs )
     • 15 Sumo DeadLift High Pulls
• 20 HandStand Push Ups
• Rest


    EMOM = Every Minute on the Minute