CrossFit P9, Barbell P9

Quinta-Feira 04.04.2019

Barbell P9

Mobilidade
Específica Snatch

Skill
5’ EMOM of:
      • 2 Hang Power Snatch + 1 Hang Squat Snatch @55% of Snatch (3” pause on Squat Snatch)

5’ EMOM of:
      • 3 Hang Squat Snatches @60% of Snatch

5’ EMOM of:
      • 1 Bellow the Knee Power Snacth + 1 Bellow the Knee Squat Snatch @70% of Snatch

WOD
7’ AMRAP of :
     • 3Hang Power Snatches ( 115/85 Lbs )
     • 14 Toes to Bar
     • 30 Double Unders

ACESSORY
3 Rounds For Time
    • 12 Supinated bent over row (Wod Load)
    • 8/8 Front Rack Split Squat

EMOM = Every Minute on the Minute

CrossFit P9

Mobilidade 
Ombro

Skill
4 Rounds of :
     • 12 Shoulder Presses @55% (3” Concentric and 3” Excentric)
Active Rest - 6 Kettlebell Zombie Crunch

WOD
For Time (12’ Time Cap) of:
     • 100 Handstand Push Ups

Broke? 5 Box Jumps Over