CrossFit P9, Barbell P9

Quinta-Feira 06.05.2019

BARBELL

MOBILIDADE
Específica de Snatch

SKILL
5’ EMOM of:
• 2 Hang Muscle Snatches + 1 Hang Power Snatch @50% of Snatch

5’ EMOM of:
• 1 Bellow the Knee Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @60% of Snatch

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

WOD
8’ EMOM of:
• 7 Hang Power Snatches (135/95 Lbs)
• 5 Hang Squat Snatches

Accessories
3 Rounds For Time (time cap 9’)
• 5 Tempo Snatch Deadlift (5.1.1.1)
• 5/5 Barbell Bak Racked Split Squat

METCON P9

MOBILIDADE
Ombro

SKILL
Every 3’ for 12’
8/8 One Arm Dumbbell/Kettlebell Row on box + 10 L-sit Banded Pulley

WOD
12’ AMRAP of:
• 20 Russian Kettlebelll swing
• 15 Burpees
• 100m Run