CrossFit P9, Barbell P9

Segunda Feira - 13.08.18

Barbell P9

Mobilidade
Específica Snatch

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

Every 2' For 6' of:
     •  3 Hang Snatche High Pulls + 2 Hang Power Snatches @65/70/70% of 1RM of Snatch

WOD
For Time (6' Time Cap):
     • 10 Hang Power Snatches (135/95 lbs)
     • 15 KB Swings (24/16 kg)
     • 15 Hang Power Snatches (115/85 lbs)
     • 20 KB Swings
     • 20 Hang Power Snatches (95/65 lbs)
     • 25 KB Swings

ACESSORY
3 Rounds Not For Time of (6' Cap):
     • 10 Kneeling Sissy Squats
     • 10 BTN Snatch Shoulder Presses (45/35 lbs)
     • 4 Snatch Deadlifts (10" Up)

KB = Kettlebell
BTN = Behind The Neck

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10/10 Landmine Rows
     • 8/8 KB Dip To High Pulls
Active Rest: 10 Hip Taps (Feet on Medball)

WOD
15' AMRAP of:
     • 15 KB Swings (24/16 kg)
     • 30 Wallballs
     • 60 DU

AMRAP = As MAny Rounds As Possible
KB = Kettlebell
DU = Double Under