CrossFit P9, Barbell P9

Quinta-Feira 28.03.2019

CrossFit P9

Mobilidade 
Ombro

Skill
5 Rounds of :
     • 3 Push Presses + 3 Push Jerks @85% of Shoulder Press

Rest 1’ 30” Between series

WOD
17’ AMRAP of:
     • 100 Double Unders
     • 50 Kettlebell Swings
     • 40 Box Jumps
     • 20 Muscle Ups

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 3 Squat Snatch 50% of Snatch

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

5’ EMOM of:
      • 1 Squat Snatches @80% of Snatch

WOD
7’ AMRAP of :

5-7-9-11-13-15-…
     • Power Snatches ( 155/105 Lbs )
     • Kettlebell Swings (32/24 Kgs)

ACESSORY
3 Rounds For Time
    • 10 Drop Snatches (only Barbell)
    • 45” Hollow Hold

EMOM = Every Minute on the Minute