CrossFit P9, Barbell P9

Quinta-Feira 14.02.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 Squat Snatch + 2 Power Balance @50% of Snatch

5’ EMOM of:
      • 2 Squat Snatches + 1 Snatch Balance @60% of Snatch (Pause 2” on reception)

5’ EMOM of:
      • 2 Squat Snatches ( Pause 3” at bottom) @65% of Snatch

WOD
5’ EMOM of :
      • 6 Squat Snatches ( 95/65 Lbs ) *

*Cada recepção perdida, pagar 5 burpees no término do EMOM


ACESSORY
3 Rounds For Time
    • 5 Snatches Pus Presses (Carga do WOD)
    • 30'“ Snatch Lift Off

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
3 Rounds of :
     • 12 Push Jerks @65% of Shoulder Press

Rest 1’

WOD
6 Rounds For Time (15’ TIme Cap) of:
     • 9 Dumbbell Squats
     • 7 Bar Muscle Up
     • 5 Box Jumps