Hang Power Snatches

CrossFit P9

Quinta Feira - 10.11.16

WOD
00:00 - 03:00:
     • Max Push Presses (115 / 75 lbs)
03:01 - 04:00:
     • Rest
04:01 - 07:00:
     • Max Handstand Push-Ups (HSPUs)
07:01 - 08:00:
     • Rest
08:01 - 11:00:
     • Max Front Rack Reverse Lunges (135 / 95 lbs)
11:01 - 12:00:
     • Rest
12:01 - 15:00:
     • Max Wall Balls (20 / 14 lbs)

CrossFit P9

Quinta Feira - 11.08.16

WOD
Every 2' for 16' of:
     • A: 10 Ball Back Throws + 10 ball Pass-Throughs + 10 Ball Slams
     • B: 2 Clean Complexes: 5 Power Cleans + 5 Front Squats + 5 Back Squats (155 / 105 lbs)
     • C: 2 Snatch Complexes: 5 Snatch-Grip Deadlifts + 5 Hang Power Snatches + 5 Overhead Squats (135 / 85 lbs)
     • D: 1’ Max Meters Row + 30 Hallow Rocks
Rest 1’
8’ EMOM of:
     • A: 20 Wall Balls
     • B: 8 Squat Cleans
     • C: 12 Overhead Squats (OHSs)
     • D: 20 / 15 cal Row
Rest 1’
For Time:
     • 52 Wall Balls
     • 25 Cleans
     • 25 Snatches
     • 25 Burpees

CrossFit P9

Sexta Feira - 12.05.16

"Odyssey"
3' AMRAP of:
     • Burpee Pull-Ups
2' Rest
3' AMRAP of:
     • 1 Snatch Deadlift (135 / 95 lbs)
     • 1 Hang Power Snatch
     • 1 Overhead Squat (OHS)
     • 2 Snatch Deadlift (135 / 95 lbs)
     • 2 Hang Power Snatch
     • 2 Overhead Squat (OHS)
     • 3 Snatch Deadlift (135 / 95 lbs)
     • 3 Hang Power Snatch
     • 3 Overhead Squat (OHS)
     • ...
2' Rest
3' AMRAP of:
     • 1 Muscle-Ups
2' Rest
For Time:
     • 550m Run