CrossFit P9, Barbell P9

Segunda Feira - 28.05.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
2 Snatch Power Balances + 2 OHS @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch @75% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
3 Snatch High Pulls @110% of 1RM of  Snatch
Rest 2’

WOD 2
For Time (6' Cap):
     • Squat Snatches
3 x @50%
3 X @60%
3 X @70%
2 X @75%
2 X @80%

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

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of
     • 8 Deficit Pike Push Ups
     • 6 Box HSPU
Active Rest : 15 Plate Hollow Rocks (25/10 lbs)

WOD
12' AMRAP of: 
     • 15 Plate G2OH (45/25 lbs)
     • 10 OH Reverse Lunges
     • 5 Burpees To Plate

HSPU = Handstand Push Up
AMRAP = As Many Rounds As Possible

G2OH = Ground To Overhead