Monthly Archives: March 2019

ChaCha

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/Ski Erg or 1min AIrbike

Push Ups x 10

Air Squat x 10

Dowel Dislocates x 15

Lat Activation Pull Ups x 10

KB Swings x 10

DB Press (light) x 10 each arm

Skills
30 Day Challenge (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 (4 x 3 e2m @60%

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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 Grip Deadlift (5 x 5 e2m inc weight)
Snatch Pull (4 x 4 e2m to heavy )
Hang Power Snatch (5 x 3 e90s work to 80%)
Squat Snatch (5 x 3 e2m to 80%)

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Posted in wod


Slopes

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3112 (No Measure)

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Metcon
Slopes (Time)

In Teams of 3 for Time (time cap 40 min )

2 Rounds

45 x Synchronised Burpees: 2 work 1 rest

45 x Box Jump Overs: All 3 loop until complete

45 x Pull Ups: 2 work 1 rest

45 x KB Swings: 2 Work 1 rest

45 x Sit Ups: 2 Work 1 rest

45 x Synchronised Wall Balls: 2 work 1 rest

45 x DB Snatch 50/35: 2 work 1 rest

Between each set do 1 of the following:

1: GHD Sit Ups –

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Posted in wod


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