CrossFit P9, Barbell P9

Segunda Feira - 04.06.18

Barbell P9

Mobilidade
Específica Snatch

Skill
3 Muscle Snatches @Barbell
3 Muscle Snatches @40% of 1RM of Snatch
3 Muscle Snatches @50% of 1RM of Snatch

     • Complex = 1 Halt Snatch Deadlift + 1 Muscle Snatch + 1 Snatch Push Press
3 Complexes @50% of 1RM of Snatch
3 Complexes @55% of 1RM of Snatch
3 Complexes @60% of 1RM of Snatch

     • Complex = 2 Snatch Deadlifts + 1 Hang Muscle Snatch + 1 Power Balance
3 Complexes @50% of 1RM of Snatch
3 Complexes @55% of 1RM of Snatch
3 Complexes @60% of 1RM of Snatch

WOD
4 Rounds For Time (6' Cap):
     • 3 Muscle Snatches
     • 9 Double Russian KB Swings (24/16 kg)

ACESSORY
3 Rounds Not For Time (6' Cap):
     • 5 L-Sit Snatch Strict Presses (45/35 lbs)
     • 8/8 One Arm  KB High Pulls (AHAP)
     • 8/8 One Arm KB Snatches 

KB = Kettlebell
AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of
     • 8 DB Push Presses
     • 6 Laid Down HSPU
Active Rest : 15 Plate Hollow Rocks (25/10 lbs)

WOD
For Time (12' Cap): 
12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
     • T2B
     • Wallball

DB = Dumbell
HSPU = Handstand Push Up
T2B = Toes To Bar