Yearly Archives: 2019

Ronson

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 KB Press

15 Sit Ups

Bar hang max 1min

Skills

5 min

Weightlifting
Overhead Squat (5 x 6 e2m to 80%)
Metcon
Ronson (AMRAP –

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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 Eagle Dislocates

Weightlifting
Hang Power Clean (5 x 3 e2m work to start weight of squat clean)
Squat Clean (5 x 3 e2m to 75%

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Posted in wod


replot

CrossFit Chain Reaction – CrossFit

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Posted in wod


Pronto

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5 min weak skills

Weightlifting
Split Jerk (6 x 4 e2m work to 80%)
Metcon
Pronto (AMRAP –

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Posted in wod


BluBell

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Jump Squats x 20

Dowel Dislocates x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Good Mornings x 10

Double Crunch x 10

Metcon
BluBell (AMRAP –

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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 Eagle Dislocates

Weightlifting
Clean Pull (5 x 3 e90s to heavy)
Hang Power Clean (3 x 3 e2m work to start weight of squat clean)
Squat Clean (5 x 3 e2m to 75%

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Posted in wod


Murph

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

10 Push Ups

10 Dowel Dislocates

10 Samson Lunge

10 Ring Rows

10 Sit Ups

Metcon
Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor,

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Posted in wod


Paige

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Skills

5min

Weightlifting
Front Squat (5 x 8 e2m to 70%)
Metcon
Paige (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 (5 x 5 e2m inc weight(work on speed))
Snatch Pull (4 x 4 e2m to heavy )
Power Snatch + OH Squat (4 x 3 e2m add weight)

1 Power Snatch 1 OH Squat

Squat Snatch (5 x 3 e2m to 80%)

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Posted in wod


Jennings

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 10

Sit Ups x 10

Skills

Spend 5min on Skills

Weightlifting
Clean and Jerk (6 x 3 e2m to 80%

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Posted in wod


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