CrossFit P9, Barbell P9

Segunda Feira - 19.03.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Hang Power Snatches + 1 High Hang Power Snatch @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Power Snatches + 2 Snatch Balances @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Squat Snatches @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
4 Deficit Snatch Deadlifts @70% of 1RM of  Snatch
Rest 2’

WOD 2
8' E2MOM of:
Squat Snatch (1 of Each Position:1, 2 and 3)
     • 0- 2: 60% of 1RM of Snatch
     • 2 - 4: 70% of 1RM of Snatch
     • 4 - 6: 75% of 1RM of Snatch
     • 6 - 8: 80% of 1RM of Snatch

E2MOM = Every 2 Minutes On The Minute

CrossFit P9

Mobilidade
Quadril

Skill
6' EMOM of:
     • 2x (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     
     • Pull Ups
 * Every Break, Perform 5 KB/DB Thrusters (24/16 kg)   

EMOM = Every Minute On The Minute
KB = Kettlebell
DB = Dumbell