CrossFit P9, Barbell P9

Segunda Feira - 30.04.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Power Snatches + 2 OHS @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Snatch High Pulls + 2 Hang Squat Snatches @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Squat Snatches @70% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
3 Snatch Deadlifts @100% of 1RM of  Snatch
Rest 2’

WOD 2
Every 30" for 4' of:
  • 3 Snatches Squat Snatches @40% of 1RM of  Snatch

EMOM = Every Minutes On The Minute
OHS = Overhead Squat
 

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of
     • 8 Strict Pull Ups
     • 6 Dumbell Curl To Presses
Active Rest : 30 Hip Taps On Plank

WOD
For Time (15' Time Cap): 
     • 120 Chest To Bar  
* Every Break Pay 10 Box Jump Overs (24"/20")