150311 – Keep the Bar Close Like Butter on Toast!
U Turn CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
With an empty bar, perform the following:
5 Snatch Grip Jump & Shrug
5 Snatch Grip High Pull
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
3 Sotz Press
3 Duck Walk Steps Forward
3 Duck Walk Steps Backwards
Weightlifting
Hang Snatch (Establish 1 RM)
Metcon
Metcon (Time)
1000m Row
30 Ball Slam, 50#/35#
20 Clean & Jerk, 165#/105#
10 Front Squat, 165#/105#