CrossFit P9, Barbell P9

Quinta Feira - 10.01.19

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 Hang Power Snatch + 2 Below The Knee Squat Snatches @50% of Snatch

4’ EMOM of:
      • 1 Snatch DeadLift + 1 Hang Power Snatch + 1 Hang Squat Snatch @55% of Snatch

4’ EMOM of:
      • 2 Hang Squat Snatches + 2 OverHead Squats @60% of Snatch

WOD
8’ EMOM of :
      • 4 Hang Power Snatches + 4 Hang Squat Snatches
• 15 Box Jump Over


ACESSORY
3 Rounds Not For Time: 
    • 30” Lift Off
    • 7 High Box Jump

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
4 Rounds of :

35” On / 35” Off
     • Kettlebell Push Jerk ( 24/16 kg )

WOD
12’ AMRAP of:
     • 10 Kettlebell Squat Cleans ( 24/16Kg )
     • 15 HandStand Push Ups
     • 30 Double Unders

AMRAP = As Many Rounds as Possible