Blog Archives

Iver

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Banded Pull Aparts x 20

Skills

21 Day Challenge

Day 17 –

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Posted in wod


Superstition

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

2 Rounds

Row 200m/Airbike 20Cal/Run 200m

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Weightlifting
Shoulder Press (5 x 6 e2m@ 80%)
Metcon
Superstition (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 (4 x 4 e2m inc weight)
Snatch Balance (4 x 3 e2m to heavy)
Snatch Pull x 3,

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Posted in wod


Totalled2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

400m Run

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon
Totalled 2 (Time)

Teams of 2 –

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Posted in wod


Membrane

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Bike 20Cal /Row 200m/200m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Conditioning

21 Day Challenge

Day 14 –

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Posted in wod


Barb 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (clean1) (No Measure)

2 Rounds

Row 200m

Good Morning x 10

Push Ups x 10

Dowel Dislocates x 10

OH Squats(dowel) x 15

then 1 set of

High Hang Clean 20/15 x 3

Hang Clean 20/15 x 3

Squat Clean 20/15 x 3

Conditioning

No WallBalls today

Squat Snatch (5 x 2 e2m work to heavy)
Weightlifting
Metcon
Barb (AMRAP –

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Posted in wod


Hunter

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Conditioning

21 Day Challenge

Day 13 –

Read more ›

Posted in wod


Retention

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

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Conditioning

21 Day Challenge

Day 12 –

Read more ›

Posted in wod


keeble

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

Sit Ups x 10

Conditioning

21 Day Challenge

Day 11 –

Read more ›

Posted in wod


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 5 e2m to 80%)
Squat Clean (5 x 3 work up to heavy set e2m)
Clean Pull Sequence (5 x 1 e90s increase weight )

3 x Clean Pull

1 x Squat Clean
ensure hips fully open and connection with top of thigh

Split Jerk (5 x3 e2m work to heavy)
Split Jerk (5 x 2 e2m work to heavy)

Read more ›

Posted in wod


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