CrossFit P9, Barbell P9

Segunda Feira - 19.02.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
 2 Hang Muscle Snatches + 2 Snatches Push Presses + 1 OHS@50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Below The Knee Power Snatch  + 1 Snatch Balance + 1 Squat Snatch @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches + 1 OHS @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch @80,85,90,90,80% of 1RM of  Snatch
Rest 2’

WOD 2
6' EMOM of:
     • 5 Snatches + 5 Burpees Over The Bar
     

OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
14' E2MOM of:
     • 15 HSPU + 20 DB Snatches (50/30 lbs)

WOD
For Time of (12' Time Cap): 
     • 50 C2B
     • 100 Wallballs (20/14 lbs)
     • 150 Double Unders

E2MOM = Every 2 Minutes On The Minute
HSPU = Handstand Push Up

DB = Dumbell
C2B = Chest To Bar