CrossFit P9, Barbell P9

Segunda Feira - 14.05.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Muscle Snatches + 2 Snatch Push Presses @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
3 Power Snatches + 2 Hang Squat Snatches @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches  + 1 OHS @70% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
3 Snatch High Pulls @75% of 1RM of  Snatch
Rest 2’

WOD 2
6' EMOM of:
Min 1 - 7 Power Snatches (135/95 lbs)
Min 2 - 5 hang Squat Snatches

EMOM = Every Minutes On The Minute
OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of
     • 8/8 DB/KB L-Sit Presses
     • 10 Inverted Push Ups
Active Rest : 10/10 Windmills

WOD
15' AMRAP of: 
     • 15 Pull Ups
     • 15 Russian KB Swings (32/24 kg)
     • 400m Row / Bike / Ski Erg

DB = Dumbell
KB = Kettlebell