CrossFit P9, Barbell P9

Segunda Feira - 09.07.18

Barbell P9

Mobilidade
Específica Snatch

Skill
7' EMOM of:
     • 1 Squat Snatch + 1 Snatch Balance + 2 Overhead Squat @50% of 1RM of Snatch

8' EMOM of: 
     • 2 Squat Snatches  @55/55/65/65/70/70/75/75% of 1RM of Snatch

WOD
For Time of (4' Time Cap):
     • 20 Squat Snatches (135/95 lbs)

ACESSORY
3 Rounds Not For Time of (6' Cap):
     • 5 Close Grip OHS (45/35 lbs)
     • 3 Snatch Complexes (5" Pause Each Position - High Hang, Hang, Low Hang, Floor)
     • 5 Sott Presses

OHS = OverHead Squat

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 5/5 Split Stance To DB Snatch Step Up
     • 5 SlamBalls
Active Rest : 20 Hip Taps (Feet on Medball)

WOD
12' AMRAP of:
     • 10 Pull Ups
     • 15 KB Swings (24/16 kg)
     • 200m Run

DB = Dumbell
KB = Kettlebell