CrossFit P9, Barbell P9

Segunda Feira - 09.04.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Hang Power Snatches + 2 Power Balances (3” Catch) @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Low Hang Power Snatch + 2 Hang Power Snatches @55% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Power Snatches + 2 OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches @75% of 1RM of  Snatch
Rest 2’

WOD 2
4 Rounds For Time of (5' Cap):
  • 4 Burpee Box Jumps Over (24"/20") 
  • 12 Dumbell Snatches

EMOM = Every Minutes On The Minute
OHS = Overhead Squat

CrossFit P9

Mobilidade
Quadril

Skill
4 Rounds of
     • 10 Rows on Box
     • 5 Strict Knees To Elbows
Active Rest : 20 Supermans

WOD
For Time (15' Cap): 
     50 - 40 - 30 - 20 - 10
     • Push Ups
     • Sit Ups
     • Double Unders