CrossFit P9, Barbell P9

Quinta-Feira 14.03.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 2 Squat Snatch + 1 Overhead Squat @55% of Snatch


5’ EMOM of:
      • 2 Squat Snatches + 1 Snatch Balance @65% of Snatch

5’ EMOM of:
      • 1 Squat Snatches + 1 Overhead Squat @70% of Snatch

WOD
6’ EMOM of :
     • 4 Squat Snatches + 8 Burpees Over the Bar (135/95 Lbs)


ACESSORY
3 Rounds For Time
    • 8 Snatch Push Presses (WOD weight)
    • 10 Snatch Grip Bent Over Row

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
4 Rounds of :
     • 5 Push Presses + 5 Push Jerks @70% of Shoulder Press

Rest 1’

WOD
6 Rounds For Time (12’ Time Cap) of:
     • 15 Kb SDHP (24/16 Kgs)
     • 20 Wallballs
     • 40 Double Unders

Kb SDHP = Kettlebell Sumo Deadlift High Pull