CrossFit P9, Barbell P9

Segunda Feira - 12.03.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 2 Low Hang Power Snatches + 1 Hang Power Snatch @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Hang Power Snatches + 2 Snatch Balances @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch + 2 Hang Squat Snatches @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
5 Snatch Pulls @90% of 1RM of  Snatch
Rest 2’

WOD 2
8' EMOM of:
     • 10 Snatches  (75/55 lbs) 

 

CrossFit P9

Mobilidade
Quadril

Skill
Every 1'30" For 6' of:
     • 3x (1 KB Reverse Lunge Right + 1 Lunge Right + 1 Reverse Lunge Left + 1 Lunge Left + 2 Front Squats (24/16 kg)

WOD
For Time (14' Time Cap): 
     120     
     • HSPU
 * Every Break, Perform 10 KB Swings (24/16 kg)   

HSPU = Handstand Push Up
KB = Kettlebel