CrossFit P9, Barbell P9

Quinta-Feira 18.04.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 1 High Power Snatch + 2 Hang Squat Snatch @40% of Snatch (3” pause Squat Snatch, No Feet)

5’ EMOM of:
      • 2 Hang Squat Snatches + 1 Bellow the Knee Squat Snatch @50% of Snatch (no Feet)

5’ EMOM of:
      • 2 Bellow the Knee Squat Snatches + 1 Snatch Balance @50% of Snatch (no Feet)

WOD
8 Rounds For Time of :
25” ON/ 35” OFF
     • M.E Hang Power Snatch (95/65 Lbs)
     • M.E. Hang Squat Snatch

ACESSORY
3 Rounds For Time
    • 8 Tempo Halt Snatch Deadlift (3.1.3.1 WOD Load)
    • 10/10 Barbell Hip Thrust

EMOM = Every Minute on the Minute
AMRAP = As Many Rounds as Possible

QUINTA FEIRA

CrossFit P9

Mobilidade 
Ombro

Skill
4 Rounds of :
     • 12 Shoulder Press @65%
Active Rest - 5/5 Turkish Sit Up

Rest 1’

WOD
12’ AMRAP of:
     • 15 Handstand Push Up
     • 25 Russian Kettlebell Swings (24/16 Kgs)
     • 50 Double Unders