CrossFit P9, Barbell P9

Segunda Feira - 23.07.18

Barbell P9

Mobilidade
Específica Snatch

Skill
3' EMOM of:
     • 4 Hang Power Snatches @50% of 1RM of Snatch

 4' EMOM of:
     • 3 Low Hang Power Snatches + 2 Snatch Balances @60% of 1RM of Snatch

 4' EMOM of:
     • 1 Low Hang Power Snatch + 2 Hang Power Snatches @65% of 1RM of Snatch

WOD
5' AMRAP of:
3 - 6 - 9 - 12 - 15 - ...
     • Hang Power Snatches
     • KB Swings

ACESSORY
3 Rounds Not For Time of (6' Cap):
     • 8/8 Leg Curls
     • 10 Sott Presses (45/35)
     • 30" Power Position Pause

 

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 7 Clapping Push Ups
     • 7/7 Side Throws
Active Rest : 10 Hang Hip Taps

WOD
For Time (15' Time Cap):
30 - 20 - 10
     • Chest To Bar
     • Burpee Box Jump Over