CrossFit P9, Barbell P9

Segunda Feira - 05.03.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Snatch Push Presses + 2 Power Balances (3’’ Pause Catch) @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Muscle Snatch + 1 Power Snatch + 1 OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 2 Squat Snatches (2" Pause Bottom) @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
2 Snatch Pull + 2 Snatch High Pull @80% of 1RM of  Snatch
Rest 2’

WOD 2
5' AMRAP of:
     • 7 Snatches "Ubk" (75/55 lbs) 
     • 20 Double Unders

Ubk = Unbroken
OHS = Overhead Squat

CrossFit P9

Mobilidade
Quadril

Skill
10' EMOM of:
     • 10 Double KB Front Squats (24/16 kg)

WOD
For Time of (15' Time Cap): 
     50 - 40 - 30 - 20 - 10     
     • Sit Ups
     10 - 12 - 14 - 16 - 18       
     • Burpees Box Jump Over (24"/20") 

EMOM = Every Minute On The Minute
KB = Kettlebell