CrossFit P9, Barbell P9

Segunda Feira - 24.09.18

Barbell P9

Mobilidade
Específica Snatch

Skill
Emom 3’ of:
      • 4 High Hang Muscle Snatches (only Barbell)
 
Emom 4’ of:
      • 4 Hang Power Snatches @50% of Snatch

Emom 4’ of:
      • 3 Squat Snatches Below the Knees @65% of Snatch

WOD
Emom 9’ of :
     • 4 Hang Power Snatches @65/70/75/80% of Snatch


ACESSORY
4 Rounds Not For Time of : 
     • 4 Hang Snatch Pulls
     • 7 Barbell Hip Raises

Emom: Every Minute On The Minute
 

CrossFit P9

Mobilidade
Ombro

Skill
Every 2’30” for 10’ of:
    • 10 Deficit HandStand Push Ups
    • 100m Run

WOD
For Time Of (Time Cap 10’) :
     • 80 Double Unders
     • 20 Bar Muscle Ups
    • 30 Burpees
    • 40 Box Jump Overs
    • 80 Double Unders