CrossFit P9, Barbell P9

Segunda Feira - 06.08.18

Barbell P9

Mobilidade
Específica Snatch

Skill
3 Rounds of:
     • 3 Muscle Snatches @50/55/55% of 1RM of Snatch

3 Rounds of:
     •  2 Hang Muscle Snatches + 2 Snatch Push Presses @55/55/60% of 1RM of Snatch

Rounds of:
     •  2 Snatch Deadlifts + 1 Muscle Snatch + 2 Power Balances @60/65/65% of 1RM of Snatch

WOD
3 Rounds For Time (6' Time Cap):
     • 9 Hang Muscle Snatches @55%
     • 6 Snatch Push Presses
     • 3 Snatch Power Balances

ACESSORY
3 Rounds Not For Time of (6' Cap):
     • 5 L-Sit Snatch Strict Presses (45/35 lbs)
     • 8/8 One Arm  KB High Pulls (mpp) 
     • 8/8 KB Snatches (mpp)

KB = Kettlebell

CrossFit P9

Mobilidade
Ombro

Skill
3 Rounds of:
     • 10 Plate Push Ups
     • 8 DB Floor Presses

WOD
3 Rounds For Time of (11' Time Cap):
     • 2 Complexes (2BMU + 3C2B + 4T2B)
     • 8/8 KB Clean And Jerks (24/16 kg)
     • 100 DU

DB = Dumbell
BMU = Bar Muscle Ups
C2B = Chest To Bar
T2B = Toes To Bar
KB = Kettlebell
DU = Double Under