CrossFit P9, Barbell P9

Segunda Feira - 20.08.18

Barbell P9

Mobilidade
Específica Snatch

Skill
Emom 6' of:
     • 2 Snatch High pulls + 3 Squat Snatches 50%  of 1 RM of Snatch

Emom 6' of:
     • 2 Hang Squat Snatches + 2 Snatch Balances 55% of 1 RM of Snatch

WOD
3 Rounds Of:
  2' On / 1' Off
     • 5 Squat Snatches (135/95 Lbs)
     • M.E Burpees
  
ACESSORY
Only Barbell: 
     • 15 Squat Snatches com 3" Pause no final do movimento (45/35 Lbs)
 

M.E. = Máximo Esforço
 

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 6/6 Landmine Lunge To Presses
     • 10 Banded Pull Downs
Active Rest: Plank Facing The Wall

WOD
For Time (8' Time Cap):
  21 - 15 - 9
     • DB Snatch
     • Burpee Over The DB

DB = Dumbell