CrossFit P9, Barbell P9

Quinta-Feira 07.02.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 High Hang Squat Snatch + 2 hang Power Snatch @40% of Snatch

4’ EMOM of:
      • 1 Snatch Deadlift + 1 Bellow the Knee Power Snatch + 1 Hang Squat Snatch @55% of Snatch

4’ EMOM of:
      • 1 Hang Power Snatch + 2 Bellow th Knee Squat Snatch @60% of Snatch

WOD
For Time (8’ Time Cap) of :
      • 15 Power Snatches (95/65 Lbs)
 • 15 Burpees Over the Bar
• 13 Power Snatches (95/65 Lbs)
 • 13 Burpees Over the Bar
• 11 Power Snatches (95/65 Lbs)
 • 11 Burpees Over the Bar
• 9 Power Snatches (95/65 Lbs)
 • 9 Burpees Over the Bar
• 7 Power Snatches (95/65 Lbs)
 • 7 Burpees Over the Bar

ACESSORY
3 Rounds For Time: 
    • 7 Strict Pull Up
• 10 Back Racked Jumping Squats (95/65 Lbs)

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
3 Rounds of :
     • 15 Push Jerk 60% Shoulder Press

WOD
30’ EMOM of:
     • 20 Wallballs (20/14 Lbs)
     • 20 Box Jumps
     • 18 Kettlebell Swing (24/16 Kg)
     • 15 Push Jerks (50/35 Kg)
     • 15/10 Calorias Máquinas