CrossFit P9, Barbell P9

Quinta-Feira 11.04.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 2 Squat Snatch + 1 Snatch Balance @50% of Snatch (3” pause of Snatch Balance)

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

5’ EMOM of:
      • 1 Squat Snatches + 1 Overhead Squat @75% of Snatch

WOD
4 Rounds For Time (Time Cap 11’) of :
     • 8 Power Snatches ( 115/85 Lbs )
     • 100m Run
     • 8 Hang Squat Snatches
  • 15 Burpees

ACESSORY
3 Rounds For Time
    • 10 Back Racked Jumping Squat (Barbell only)
    • 30” L-sit Hold

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
4 Rounds of :
     • 10 Shoulder Press @60% (3” excentric)
Active Rest - 5/5 Half Kneeling Windmills

WOD
15’ AMRAP of:
     • 20 Toes to Bar
     • 20 Box Jump Over
     • 200m One Arm Front Rack Carry (24/16 Kgs)