CrossFit P9, Barbell P9

Segunda Feira - 27.08.18

CrossFit P9

Barbell P9

Mobilidade
Específica Snatch

Skill
3 Sets Of:
     • 3 Hang Muscle Snatches + 2 Strict Presses Behind The Neck @Barbell
     • 4 Below The Knee Muscle Snatches @40% of 1RM of Snatch
     • 5 Muscle Snatches @50% of 1RM of Snatch
     
3 Sets of:
     • 3x (1 Snatch DeadLift + 1 Muscle Snatch + 1 Snatch Push Press) @50% of 1RM of Snatch   
     • 3x (2 Snatch Deadlifts + 1 Muscle Snatch + 1 Snatch Push Press) @55% of 1RM of Snatch      
     • 3x (3 Snatch Deadlifts + 2 Muscle Snatches + 1 Snatch Push Press) @60% of 1RM of Snatch     

3 Sets of:
     • 3x (2 Snatch Pulls + 1 Hang Muscle Snatch + 2 Power Balances) @60% of 1RM of Snatch
     • 3x (2 Snatch Pulls + 1 Hang Muscle Snatch + 2 Power Balances) @65% of 1RM of Snatch   
     • 3x (2 Snatch Pulls + 1 Hang Muscle Snatch + 2 Power Balances) @70% of 1RM of Snatch  


WOD
4 Rounds For Time of (Time Cap 7') :
     • 10 Wallballs (20/14 lbs)
     • 8 Burpees Over The Medball
     • 6 Hang Muscle Snatches @70% of Muscle Snatch


ACESSORY
3 Rounds Not For Time (12' Cap):
     • 5 Snatch Strict Presses L-Sit (45/35 lbs)
     • 8/8 One Arm KB High Pulls (AHAP)
     • 8/8 KB Snatches (AHAP)

KB = Kettlebell
AHAP = As Heavy As Possible
HSPU = Handstand Push Up
 

Mobilidade
Ombro

Skill
4 Rounds of:
     • 20" M.E. Push Up With Band Assisted
     • 20" HSPU 

WOD
12' AMRAP of:
     • 12 Pull Ups
     • 12 Wall Balls (20/14 lbs)
     • 12 Box Jumps (24"/20")

HSPU = HandStand Push Up
M.E. = Máximo Esforço
AMRAP = As Many Rounds AsPossible