CrossFit P9, Barbell P9

Quinta-Feira 31.01.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 Snatch Snatch + 1 Snatch Balance + Drop Snatch @50% of Snatch

5’ EMOM of:
      • 2 Squat Snatches + 1 Overhead Squat @60% of Snatch

5’ EMOM of:
      • 2 Squat Snatches ( Pause 2” at bottom) @65% of Snatch

WOD
4 Rounds For Time (7’ Time Cap) of :
      • 8 Squat Snatches ( 95/65 Lbs )
 • 16 Pull Ups


ACESSORY
4 Rounds For Time (3’ Time Cap): 
    • 5 Overhead Squats Close Grip
    • 5 Sotts Press

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
2 Rounds of :

1’ On / 1’ Off
     • Kettlebell Push Jerk ( 24/16 kg )

WOD
For Time (10’ TIme Cap) of:
     • 100 Double Unders
     • 80 Dumbbell Snatches ( 22,5/15 Kg )
     • 60 Toes to Bar