CrossFit P9, Barbell P9

Segunda Feira - 30.07.18

Barbell P9

Mobilidade
Específica Snatch

Skill
Every 2' For 6' of:
     • 1 High Hang Power Snatch + 2 Hang Power Snatches + 1 Low Hang Power Snatch @55/60/65% of 1RM of Snatch

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

WOD
For Time (10' Time Cap):
     • 30 Hang Snatches (95/65 lbs)
     • 15 Burpees Over The Bar
     • 15 Hang Snatches
     • 15 Burpees Over The Bar

ACESSORY
3 Rounds Not For Time of (6' Cap):
     • 10 Kneeling To Squat Jumps
     • 10 Jumping Lunges
     • 10 Lateral Shoulder Raises

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 20" M.E Banded Pull-Up
     • 20" Barbell Banded High Pull
Active Rest : 20" Handstand Hold Facing Wall

WOD
10' AMRAP of:
     • 8/8 KB Push Presses (24/16 kg)
     • 10 KB Cleans
     • 50 DU

ME = Maximun Effort
AMRAP = As Many Rounds As Possible
KB = Kettlebell
DU = Double Under