CrossFit P9, Barbell P9

Segunda Feira - 21.05.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Snatch Push Presses + 2 Snatch 2 Power Balances @55% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Hang Power Snatch + 1 Snatch Balance + 2OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Squat Snatch  + 1 Low Hang Squat Snatch + 1 Hang Squat Snatch @70% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
4 Deficit Snatch Deadlifts @85% of 1RM of  Snatch
Rest 2’

WOD 2
4' AMRAP of:
     • 4 Squat Snatches (95/65 LBS)

EMOM = Every Minutes On The Minute
OHS = Overhead Squat
AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of
     • 10 Kneeling Push Presses
     • 8 DB Push Ups
Active Rest : 10/10 Windmills

WOD
2 Rounds For Time of (' Time Cap): 
     • 400m Run
     • 20 Cal Row
     • 100 DU

DB = Dumbell
DU = Double Under