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Workouts

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 4 to 80%

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Posted in wod


12 Days of Christmas 4

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon
12 Days (Time)

FOR TIME

1 KB Sumo Deadlift High Pull 32/24

2 DB/KB Snatch (DB 50/35 KB 24/16)

3 T2B or T2Rings

4 Box Jumps

5 Pullups (kipping or jumping)

6 HR Pushups

7 Kettlebell Swings 24/16

8.

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Posted in wod


Redac

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Russian KB Swings x 10

Push Ups x 5

Ring Rows x 10

Sit Ups

Skills

Spend 10min HS,

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Posted in wod


Dimmed

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Row 200m/Airbike 20Cal/Run 200m

2 Rounds

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Band Pull Aparts x 20

Weightlifting
Snatch Sequence (5 x 2 e2m work to 80%

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Posted in wod


About_the_Stamp

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

20 Lateral Banded Walks

Weightlifting
Ring Dips (5 x 4 e90s)
Shoulder Press (5 x 5 e2m 75 to 80%)
about_the_stamp (AMRAP –

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Posted in wod


Bretton

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – GDom (No Measure)

2 Rounds

Glute Bridge x 10 weighted

Ring Rows x 10

Air Squat x 15

Push Ups x 10

then

Banded Lat Walks x 10 each way

Banded Pull Aparts x 20

Skills

15min –

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Posted in wod


Tanner

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

OH Squat x 15

Dowel Dislocates x 15

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting
Clean Pull (3 x 3 work to heavy e90s)
Clean and Jerk (5 x 1 e2m 1 Clean + 2 Power Jerks to 80%)
Metcon
Tanner (AMRAP –

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Posted in wod


Rank

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Run/Row 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

15 Sit Ups

Skills

work on weak skills 10min

Weightlifting
Back Squat (5 x 5 e2m work to 80%)
Metcon
Rank (Time)

3 rounds for time

8 x S2OH 50/35

12 CTB Pull Ups

rest 2min

3 Rounds for time

8 Hang Power Cleans 50/35

30 DU’s

Rx+ 60/45

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Posted in wod


Yvonne

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Weightlifting
Deadlift (5 x 5 e2m to 80%)

Start at approx 60%

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Posted in wod


On Ramp 5 – 2018

CrossFit Chain Reaction – On Ramp A

Warm-up
Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1.

Read more ›

Posted in wod


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