CrossFit P9, Barbell P9

Segunda Feira - 02.04.18

Barbell P9

Mobilidade
Específica Snatch

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

WOD 2
5' AMRAP of:
  • 8 Snatches "Ubk" (135/85 lbs) 
  • 20 ouble Unders "Ubk"

EMOM = Every Minutes On The Minute
OHS = Overhead Squat
Ubk = Unbroken

CrossFit P9

Mobilidade
Quadril

Skill
4 Rounds of
     • 10 Pendlay Rows
     • 5 Excentric Pull Ups
Active Rest : 30"/30" Star Plank

WOD
15' AMRAP of: 
     • 15 HSPU
     • 12 KB Squat Cleans (24/16 kg)
     • 200m Run  

HSPU = Handstand Push Up
KB = Kettlebell