CrossFit P9, Barbell P9

Quinta-Feira 21.02.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
3 x 3 of:
    • 3 High Hang Muscle Snatches @Barbell
    • 3 Below th Knee Muscle Snatch @40% of Snatch
    • 3 Muscle Snatch @50% of Snatch
 
2 x 3 of:
    • 2x3 ( 1 Halt Deadlift + 2 Muscle Snatches + 1 Power Snatch ) @50% of Snatch
    • 2x3 ( 1 Halt Deadlift + 2 Muscle Snatches + 1 Power Snatch ) @55% of Snatch
    • 2x3 ( 1 Halt Deadlift + 1 Muscle Snatches + 1 Power Snatch ) @60% of Snatch

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

WOD
6’ AMRAP of :
      • 5 Power Snatches ( 115/85 Lbs)
 • 10 Goblet Squats (32/24 Kgs)
• 15 Kettlebell Swings


ACESSORY
3 Rounds Not For Time: 
    • 4 Tempo Back Squat (3.1.3.1) carga do WOD
• 8/8 One Leg Barbell Hip Raises

AMRAP = As Many Rounds As Possible

CrossFit P9

Mobilidade 
Ombro

Skill
4 Rounds of :
     • 8 Push Jerks @70% of Shoulder Press

Rest 1’

WOD
10’ AMRAP of:
     • 10 Kettlebell Clean (24/16 Kgs)
     • 15 Burpees
     • 20 Kettlebell Swing