CrossFit P9, Barbell P9

Quinta-Feira 30.05.2019

BARBELL

MOBILIDADE
Específica de Snatch

SKILL
5’ EMOM of:
• 1 Squat Snatch + 1 Overhead Squat @60% (3” pause of Snatch Balance)

5’ EMOM of:
• 2 Squat Snatches @70% (no Barbell Cycling)

5’ EMOM of:
• 1 Squat Snatch @85%

WOD
3 Rounds For Time (time cap 9’) of:
• 5 Power Snatches @60%
• 15 Burpees
• 20 Toes to Bar

Accessories
3 Rounds of:
• 1’ Overhead Hold (only Barbell)

METCON P9

MOBILIDADE
Ombro

SKILL
Every 3’ for 12’
12 Floor Presses + 12 Dumbell/Kettlebell Skull Crushers

WOD
3 Rounds For Time (time cap 9’) of:
• 7/5 Bar Muscle Up
• 14 Burpees over the bar
• 24 Goblet Squats (32/24 Kgs)