Monthly Archives: August 2018

Lawrie

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

20 Reverse Snow Angels

20 Banded Pull Aparts

Weightlifting
Back Squat (5 x 5 e2m 75 to 85%)
Metcon
Lawrie (Time)

Partner WOD

1 work –

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Posted in wod


Reece

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting
Power Snatch (3 x 3 e2m @ 50%)

work on hip open to hip back

Squat Snatch (4 x 3 e2m @ 50%

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Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace or Run 400m

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5 x 5 e2m to 80%)
Clean Pull Sequence (3 x 3 e2m to 75%

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Posted in wod


Geezers

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

200m Run

10 plate-floor to overhead

10 Sumo KB Deadlifts 24/16

5 hanging knee raises / knees to elbow

10 – Glute bridge

Metcon
Geezers (AMRAP –

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Posted in wod


Destin

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

20 Reverse Snow Angels

20 Banded Pull Aparts

Weightlifting
Squat Snatch (5 x 3 e2m choose a weight that is challenging)
Metcon
Destin (Time)

200m Run

50 Push Ups

200m Run

50 KB Swings 24/16

200m Run

50 Air Squat

200m Run

50 Box Jumps 24/20

200m Run

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Posted in wod


Torrent

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

KB Swings x 10

Lat Activation Pull Ups x 10

Conditioning

Max Unbroken Wall Balls

Weightlifting
Squat Clean (5 x 3 e2m work between75 &

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Posted in wod


Steamer

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Banded Pull Aparts x 20

Skills

Spend 10min on HSPU and HS walks

Gymnastics
Pull-ups (6 x 5 e2m add weight)
Metcon
11.2 (AMRAP –

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Posted in wod


Fourier

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

20 Reverse Snow Angels

20 Banded Pull Aparts

Weightlifting
Bench Press (6 x 5 @ 75%)
Metcon
Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings,

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Posted in wod


Boron

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Banded Pull Aparts x 20

Conditioning
Max Wall Balls (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
Overhead Squat (5 x 4 e2m inc weight work on depth)
Snatch Balance (4 x 4 e2m to heavy (work speed under bar))
Snatch Pull (5 x 3 e2m work to heavy)
Snatch (5 x 3 increase weight e2m while form is good)

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Posted in wod


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