Barbell P9
Mobilidade
Específica Snatch
Skill
5’ EMOM of:
1 Muscle Snatch + 2 Power Snatches (3" Catch) @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Power Snatches + 1 Snatch Balance + 1 OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 1 Squat Snatch (2" Pause Catch) @65% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches @70% of 1RM of Snatch
Rest 2’
WOD 2
For Time:
• 4 x 4 Power Snatches "Ubk" (135/85 lbs)
• 4 x 4 Hang Power Snatches "Ubk"
E2MOM = Every 2 Minutes On The Minute
OHS = Overhead Squat
Ubk = Unbroken
CrossFit P9
Mobilidade
Quadril
Skill
For Time
• 80 Front Squats @35% of 1RM of Front Squat
WOD
6 Rounds For Time (14' Time Cap):
• 5 Strict Pull Ups
• 10 Toes To Bar
• 15 Push Ups