CrossFit P9, Barbell P9

Segunda Feira - 05.02.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 1 OHS + 1 Snatch Balance @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Hang Muscle Snatch + 1 Power Snatch Balance + 1 Hang Power Snatch @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Power Snatch + 1 OHS @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch @85% of 1RM of  Snatch
Rest 2’

WOD 2
10' EMOM of:
     • 1º Min - 10 Snatch (75/55 lbs)
     • 2º Min - 15 Burpees

OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
16' E2MOM of:
     • 24 Box Jumps Over (24"/20") + 20 KB Swings (24/16 kg)

WOD
For Time of (11' Time Cap): 
     • 200 Double Unders
     • 100 Toes To Bar

E2MOM = Every 2 Minutes On The Minute
KB = Kettlebell