150520 – Rafael
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
Metcon (Weight)
12 Minutes to Establish a Heavy Complex
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Metcon
Metcon (Time)
4 Rounds
30 Sit-up
20 Sumo Deadlift High-Pull
10 Ring Dip