CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up (clean1) (No Measure)
Row/Run 400m
Good Morning x 10
Eagle Dislocates x 10
OH Squat x 10
Push Ups x 10
Weightlifting
Deadlift (5 x 5 work to heavy E2M)
Metcon
Detonate (AMRAP –…
adminCrossFit Chain Reaction – CrossFit
Warm-up
Warm Up (clean1) (No Measure)
Row/Run 400m
Good Morning x 10
Eagle Dislocates x 10
OH Squat x 10
Push Ups x 10
Weightlifting
Deadlift (5 x 5 work to heavy E2M)
Metcon
Detonate (AMRAP –…
adminCrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Core3 (No Measure)
400m Run/Row
KB Swings x 10
Dowel Dislocates x 10
Push Ups x 10
Double Crunch x 10
Plank 120sec
Weightlifting
Front Squat (5 x 5 build to heavy e2m)
Metcon
Derailed (No Measure)
emom for 18min
8 x Shoot Through 20in Box –
…
adminCrossFit Chain Reaction – CrossFit
Warm-up
S_Under WU 1 (No Measure)
40 Single Unders
10 Dowel Dislocates
10 Good Mornings
10 Air Squats
10 Shoulder Press Empty Bar
10 Sit Ups
40 Single Unders
Weightlifting
Snatch (5 x 1 High Hang &…
adminCrossFit Chain Reaction – Open Gym
Warm-up
Warm Up – Core3 (No Measure)
400m Run/Row
KB Swings x 10
Dowel Dislocates x 10
Push Ups x 10
Double Crunch x 10
Plank 120sec
Weightlifting
Bench Press (5 x 5 e2m at 80%…
adminCrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Core3 (No Measure)
400m Run/Row
KB Swings x 10
Dowel Dislocates x 10
Push Ups x 10
Double Crunch x 10
Plank 120sec
Weightlifting
Bench Press (5 x 5 e2m at 80%…
adminCrossFit Chain Reaction – CrossFit
Warm-up
OR-WU-261115 (No Measure)
2 Rounds
10 Squats
5 push ups
10 Sit ups
10 Ring Rows
10 Glute Bridge
Skills
Work on weak skills –
…
adminCrossFit Chain Reaction – Oly Lifting
Warm-up
Warm Up (clean1) (No Measure)
Row/Run 400m
Good Morning x 10
Eagle Dislocates x 10
OH Squat x 10
Push Ups x 10
Weightlifting
Clean Pull (5 x 3 work to heavy e2m)
High-Hang Clean (3 x 3 60%…
adminCrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
2 Rounds
Run 200m
Dowel Dislocates x 10
Push Ups x 10
Squats x 10
Ring ROws x 10
Sit Ups x 10
Metcon
Treble (AMRAP –…
adminCrossFit Chain Reaction – CrossFit
Warm-up
Warm Up PTO2 (No Measure)
Row/Run 400m
10 light plate-floor to overhead
10 Overhead Squats(Dowel)
10 Ring Rows
10 Sit Ups
Metcon
Shielded (Time)
For Time Time Cap 40min
50 Cal Row
40 Pull Ups
30 Power Cleans 50/35
20 Wall Balls 20/14
100 DUs –
…
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