Barbell P9, CrossFit P9

Segunda Feira - 03.09.18

Barbell P9

Mobilidade
Específica Snatch

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

Emom 3' of:
     • 4 Tall Snatches (Only Barbell)

Emom 4' of:
     • 3 Hang Snatch High Pulls + 2 Hang Power Snatches (50% of 1 RM of Snatch)

Emom 4' of:
     • 1 Snatch Deadlift + ! Power Snatch Below Knee + 1 Hang Power Snatch (65% of 1 RM of Snatch)

WOD
9' EMOM:
     • 7 Hang Power Snatches
     • 15 Wall Balls
     • 30 Double Unders
  
ACESSORY
3 Rounds Not For Time: 
     • 10 Snatch Push Presses (95 / 65 Lbs)
     • 15 Nordic Curls

EMOM = Every
 

CrossFit P9

Mobilidade
Ombro

Skill
4 Rounds of:
     • 5 Tempo Push Ups @1131
     • 15 Banded High Pulls

WOD
For Time (16' Time Cap):
     • 40 DB/KB Push Presses (24 / 16Kg)
     • 60 Toes To Bar
     • 800m Run
     • 60 Toes To Bar
     • 40 DB/KB Push Presses (24 / 16Kg)

DB = Dumbell
KB = Kettebell