CrossFit P9, Barbell P9

Quinta-Feira 24.01.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
3 x 3 of:
    • 3 High Hang Muscle Snatches @Barbell
    • 3 Hang Muscle Snatch @40% of Snatch
    • 3 Muscle Snatch @50% of Snatch
 
3 x 3 of:
    • 3x ( 1 Halt Deadlift + 2 Muscle Snatches + 1 Snatch Push Press ) @50% of Snatch
    • 3x ( 1 Halt Deadlift + 2 Muscle Snatches + 1 Snatch Push Press ) @55% of Snatch
    • 3x ( 1 Halt Deadlift + 2 Muscle Snatches + 1 Snatch Push Press ) @65% of Snatch

3 x 3 of:
    • 3x ( 2 Muscle Snatches + 2 Power Balance ) @60% of Snatch
    • 3x ( 2 Muscle Snatches + 1 Power Snatch ) @65% of Snatch
    • 3x ( 2 Muscle Snatches + 1 Power Snatch ) @70% of Snatch

WOD
6’ AMRAP of :
      • 5 Power Snatches ( 135/95 Lbs)
 • 15 Deadlifts
• 30 Double Unders


ACESSORY
3 Rounds Not For Time: 
    • 5 Snatch High Pull ( 135/95 Lbs)
• 10 Back Squats

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Ombro

Skill
2 Rounds of :

50” On / 50” Off
     • Kettlebell Push Jerk ( 24/16 kg )

WOD
10’ AMRAP of:
     • 10 Burpee Box Jump Over
     • 20 Handstand Push Up

AMRAP = As Many Rounds As Possible