Monthly Archives: January 2018

OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5 x 3 e2m to 90%)
Power Clean (5 x 3 e90s work to heavy)
Squat Clean (5 x 3 work up to 90%

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Posted in wod


Jorja

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

2min Double Unders

10 x Lat Activation Pull Ups

10 x Push Ups

10 x Squats

10 x Glute Bridge

3 x Walk Outs

Metcon
Jorja (AMRAP –

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Posted in wod


Dillon

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

Sit Ups x 10

Weightlifting
Back Squat (4 x 8 e2m )

Select weight that you could do 12 reps with.

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Posted in wod


Cork

CrossFit Chain Reaction – CrossFit

Warm-up
WU_Mob101 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

OH Squats (dowel) x 10

KB Swings x 10 Light

Band Pull Aparts x 30

Skills

Muscle Ups –

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Posted in wod


Cobalt

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Sit Ups x 20

Conditioning
Double Unders (AMRAP –

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Posted in wod


Tibet

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

400m run or row

10 light plate-floor to overhead

10 Push Ups

10 Shoulder Press (bar)

10 Deadlifts (bar)

10 Good Mornings

10 Ring Rows

Conditioning
Double Unders (AMRAP –

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Posted in wod


Oly Lifting – Snatch

CrossFit Chain Reaction – Oly Lifting

Warm Up – Barbell Snatch (No Measure)

Row or Run 200m

then

Barbell Warmup (snatch grip)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Behind Neck Press

5 Snatch Grip Deadlifts

5 OH Squat

Weightlifting
Snatch Balance (4 x 3 e90s inc weight)
Snatch Pull (5 x 4 e2m to 85%

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Posted in wod


Crumble

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Run 400m

5 Kip Swings

10 Push Ups

10 OH Squats (Dowel)

10 KB Swing

10 Sit Ups

Metcon
Crumble (AMRAP – Rounds)

Teams of 2 both work at same time on each couplet.

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Posted in wod


Crimson

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run/row 400m

then

3 Rounds

5 Strict Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Plank 220sec

Gymnastics

Spend 5 to 10 mins on kipping and Muscle Ups

Weightlifting
Shoulder Press (6 x 5 to 85%

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Posted in wod


Tank

CrossFit Chain Reaction – CrossFit

Tank (Time)

Celebrating Birthdays the only way we know how

5 Rounds for Time

30 Wall Balls

6 Burpees

Clean Pull (4 x 4 e2m @82%)
Squat Clean (5 x 3 @ 80%

Read more ›

Posted in wod


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