CrossFit P9, Barbell P9

Segunda Feira - 26.02.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
5 Hang Muscle Snatches @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Below Knee Power Snatch + 1 Above Knee Power Snatch + 1 High Hang Power Snatch @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Squat Snatches @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
4 Snatch Deadlifts @100% of 1RM of  Snatch
Rest 2’

WOD 2
6' EMOM of:
     • 7 Squat Snatches "TnG" (95/65 lbs)
    

TnG = Touch And Go

CrossFit P9

Mobilidade
Quadril

Skill
10' EMOM of:
     • 8 Double KB Front Squats (50/30 lbs)

WOD
For Time of (12' Time Cap): 
     21 - 15 - 9
     • T2B
     • Push Ups
     15 - 12 - 9
     • C2B
     • HSPU
     9 - 7 - 5
     • Bar Muscle Up
     • Strict HSPU

EMOM = Every Minute On The Minute
KB = Kettlebell
T2B = Toes To Bar
C2B = Chest To Bar
HSPU = Handstand Push Ups