Oil Slick

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

MWG Warm Up

3-5 Min Foam Rolling

200 meter walk.

20 Jumping Jacks

200-400 meter easy jog( Bike or Row if not running in WOD

Gymnastic Warm Up

(Mat Trips )

Samson

Spiderman

Gymnastic Bear Crawl

Crab Crawl

Walkout Push Up into Inchworm

2-4 Wallwalks

Barbell Warmup (No Measure)

With Barbell

5 Single Leg or staggered RDL

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 BTN Snatch grip Push Press (Working Lower to just above parallel.

5 Hang Power Snatch

Snatch Work (Weight)

1 Snatch Pull + 1 Power Snatch

Build In Weight

1,1,1,1

Power Snatch Heavy

Build to a Heavy Single

1,1,1

Metcon (Time)

Oil Slick

3 rounds for time of:

15 Handstand Push-ups

Run, 400 m

15 Power Snatches, 115/75 lbs

Posted in WOD