CrossFit P9, Barbell P9

Quinta-Feira 11.07.2019

BARBELL

MOBILIDADE
Específica de Snatch

SKILL
5’ EMOM of:
• 3 Squat Snatches @40% (starts in 3”)

5’ EMOM of:
• 1 Squat Snatch + 2 Drop Snatch @55%

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

WOD
10 Rounds for Time (timce cap 7’) of:
• 3 Power Snatches (unbroken) (135/95 Lbs)

Accessories
3 Rounds not for Time
• 6 Panda Pulls (WOD Load)
• 10 Floor Presses

METCON P9

MOBILIDADE
Ombro

SKILL
4 Rounds of:
Every 2’30” for 10’
10 Barbell Hang Clean High Pull + 6 Laid Down Hip Thrust Banded Pull Down

WOD
For Time (time cap 13’)
• 20 Toes to Bar
• 60m Handstand Walking
• 30 Toes to Bar
• 40m Handstand Walking
• 40 Toes to Bar
• 20m Handstand Walking