CrossFit P9, Barbell P9

Segunda Feira - 02.07.18

Barbell P9

Mobilidade
Específica Snatch

Skill
Every 2' For 6' of:
     • 1 High Hang Power Snatch + 1 Hang Power Snatch + 2 Snatch Balances @50/55/60% of 1RM of Snatch

Every 2' For 6' of: 
     • 2 Hang Snatch High Pulls + 2  Low Hang Power Snatches (5" Catch) @60/65/70% of 1RM of Snatch

WOD
4 Rounds For Time of (7' Time Cap):
     • 15 Hang Power Snatches "Ubk" (75/55 lbs)
     • 15 Burpees Over The Bar
     • 10 Hang Power Snatches "Ubk" 
     • 10 Burpees Over The Bar
     • 15 Hang Power Snatches "Ubk" 
     • 15 Burpees Over The Bar
* Every Break Do 10 Sit-Ups

ACESSORY
3 Rounds Not For Time of (6' Cap):
     • 30" Power Position OH Hold (45/35 lbs)
     • 10 Hang Snatch High Pulls
     • 10 PVC Snatch Strict Presses in Arch Position

OH = Over Head

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10/10 Split Row
     • 5 Throw Ball Back
Active Rest : 20 Hip Taps (Feet on Medball)

WOD
For Time (15' Cap):
50 - 40 - 30 - 20 - 10
     • Wallballs (20/14  lbs)
25 - 20 - 15 - 10 - 5
     • Burpees