Barbell P9, CrossFit P9

Segunda Feira - 17.09.18

Barbell P9

Mobilidade
Específica Snatch

Skill
3 Rounds:
      • 3 High Hang Muscle Snatches  @Barbell
      • 3 Hang Muscle Snatches @40% Of Snatch
      • 3 Muscle Snatches @50% Of Snatch
 
3 Rounds:
      • 2X ( 1 Halt Deadlift + 2 Hang Muscle Snatches + 3 Snatch Push Presses ) @50% Of Snatch
     • 2X ( 1 Halt Deadlift + 2 Below The Knee Muscle Snatches + 3 Snatch Push Presses ) @55% Of Snatch
     • 2X ( 1 Halt Deadlift + 2 Muscle Snatches + 3 Snatch Push Presses ) @60% Of Snatch

3 Rounds:
      • 2X ( 2 Hang Muscle Snatches + 3 Power Balances ) @60% Of Snatch
     • 2X ( 2 Hang Muscle Snatches + 3 Power Balances ) @65% Of Snatch
     • 22X ( 2 Hang Muscle Snatches + 3 Power Balances ) @70% Of Snatch

WOD
4 Rounds Of (Time Cap 7’) :
     • 10 Db Snatches
     • 20 Push Ups
    • 30 Double Unders


ACESSORY
3 Rounds Not For Time: 
     • 8 Hip Raises
     • 10 Pendlay Rows

Db = Dumbell
 

CrossFit P9

Mobilidade
Ombro

Skill
Every 3’ for 12’ of:
    • 10 Pull Ups Unbroken
    • 8 Candle Stick to pistols

WOD
3 Rounds Of (Time Cap 12’) :
     • 4/4 Db Push Presses
     • 10 Russian Kb Swings (32 / 24 kg)
    • 14 Goblet Reverse Lunges
    • 400m

DB = Dumbell
Kb = Kettlebell