CrossFit P9, Barbell P9

Segunda Feira - 11.06.18

Barbell P9

Mobilidade
Específica Snatch

Skill
Every 2' for 6' of:
     • 2 High Hang power Snatches + 2 Hang Power Snatches (3" Pause) @55/60/65% of 1RM of Snatch

Every 2' for 6' of:
     • 3 Low Hang Power Snatches + 2 Snatch Balances @65/70/75% of 1RM of Snatch

WOD
4 Rounds For Time (8' Cap):
     • 3 High Hang Power Snatches + 6 Wallballs (20/14 lbs)
     • 3 High Hang Power Snatches + 4 Wallballs
     • 3 High Hang Power Snatches + 2 Wallballs

ACESSORY
3 Rounds Not For Time (6' Cap):
     • 10 Jump Displaces To Plate
     • 6 Back Racked Jumping Squats (MPP)
     • 6 Prone Arms in Superman Position

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of
     • 6/6 DB Push Presses
     • 12 Knee Extensions on HSPU
Active Rest : 15 Abs “In/Out”

WOD
For Time (12' Cap): 
     • 30 Bar Muscle Ups

DB = Dumbell
HSPU = Handstand Push Up