CrossFit P9, Barbell P9

Segunda Feira - 26.03.18

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