CrossFit P9, Barbell P9

Segunda Feira - 25.06.18

Barbell P9

Mobilidade
Específica Snatch

Skill
3 Rounds of:
     • 3 Hang Muscle Snatches @Barbell
     • 3 Hang Muscle Snatches @45% of 1RM of Snatch
     • 3 Hang Muscle Snatches @55% of 1RM of Snatch

     • Complex = 2 Muscle Snatches + 3 Snatch Push Presses
     • 3 Complexes @55% of 1RM of Snatch
     • 3 Complexes @60% of 1RM of Snatch
     • 3 Complexes @65% of 1RM of Snatch

     • Complex = 1 Snatch Deadlift + 2 Hang Muscle Snatches + 1 Power Balances
     • 3 Complexes @65% of 1RM of Snatch
     • 3 Complexes @70% of 1RM of Snatch
     • 3 Complexes @75% of 1RM of Snatch



WOD
4 Rounds For Time of (6' Time Cap):
     • 5 Hang Muscle Snatches @65% of 1RM of Snatch
     • 10 Burpees Over The Bar
     • 20 Double Unders

ACESSORY
3 Rounds of (6' Cap):
     • 30"  Lift Off @50% of
     • 30" Scap Pulls
     • 30" Handstand Hold

EMOM = Every Minute On The Minute

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds Not For Time of:
     • 6-8 Strict HSPU
Active Rest : 20 Plate Hollow Rocks (25/10 lbs)

WOD
Half "Cindy" - 10' AMRAP of: 
     • 5 Pull Ups
     • 10 Push Ups
     • 15 Air Squats

HSPU = Handstand Push Up