CrossFit Now – CrossFit
WOD
“Oil Change” (Time)
“Oil Change”
For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches
22 min Time Cap
RX+-115/85#
RX -95/65#
50-59 -65/45#,Hanging Knee Raises
60+-45/35#,1200m Run, Sit Ups
Basics-800m Run/Walk,25 Sit Ups, 20 PVC/BB Snatches
DESCRIPTION
* This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
* We expect this balanced workout to take between 12-20 minutes to complete
TOES TO BAR
* If you have 20+ unbroken toes to bar when fresh, let’s complete this piece as written
* If you’re not there just yet, consider reducing the reps or doing Hanging Knee Raises, Lying T2B or Sit Ups
* This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)
POWER SNATCH
* If your max power snatch is above 165/115, then complete at RX+ weight
* If you’re not there yet, consider reducing the weight
* Within the workout, we’re looking for smaller sets or quick singles
* This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)