CrossFit P9, Barbell P9

Segunda Feira - 16.04.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
3 Muscle Snatches + 2 Power Snatches @45% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Hang Power Snatches + 1 Snatch Balance + 1 OHS @55% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Power Snatches + 2 Squat Snatches (3" Pause) @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Snatch Deadlift + 1 Snatch Pull + 2 Snatch High Pulls  @80% of 1RM of  Snatch
Rest 2’

WOD 2
6' E2MOM of (5' Cap):
  • 2 Squat Snatches @ 85% of 1RM of Squat

EMOM = Every Minutes On The Minute
OHS = Overhead Squat

CrossFit P9

Mobilidade
Quadril

Skill
4 Rounds of
     • 8 Body Rows
     • 5/5 One Arm Strict High Pulls
Active Rest : 30" Chin Ups

WOD
12' AMRAP of: 
     • 15 Wallballs (20/14 lbs)
     • 6 Bar Muscle Ups
     • 50 Double Unders

AMRAP = As Many Rounds As Possible