CrossFit P9, Barbell P9

Segunda Feira - 07.05.18

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
1 Muscle Snatch + 2 Power Snatches (3" Pause Catch) @50% of 1RM of Snatch
Rest 2’
5’ EMOM of:
2 Power Snatches + 1 Snatch Balance  + 1 OHS @60% of 1RM of Snatch
Rest 2’
5’ EMOM of:
1 Power Snatch + 1 Squat Snatch (2" Pause) @65% of 1RM of  Snatch
Rest 2’
5’ EMOM of:
2 Squat Snatches @70% of 1RM of  Snatch
Rest 2’

WOD 2
For Time (7' Time Cap):
  • 4 x 4 Power Snatches "Ubk" (135/85 lbs)
  • 4 x 4 Hang Power Snatches "Ubk"

EMOM = Every Minutes On The Minute
OHS = Overhead Squat

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of
     • 10 Ring Rows
     • 5/5 One Arm Bent Over Row
Active Rest : 20 Hang Hip Taps

WOD
For Time (10' Time Cap): 
     15 - 10 - 5
     • Bar Muscle Up
     50 - 40 - 30
     • Pistol