CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Weightlifting
Bench Press (5 x 5 @ 75%…

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CrossFit Chain Reaction – Oly Lifting

Burgner Warm-up _ Mod1 (No Measure)

Row/Run 400m

BURGENER WARM-UP:

1. Down and “Finish” x 5

2. Elbows High and Outside x 5

3. Muscle Snatch x 5

4. Snatch Lands at 2″,

…

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CrossFit Chain Reaction – CrossFit

Warm-up

TBA

Machined (Time)

Teams of 2

800m Run (400 each)

KB Thrusters x 80 24/16

Push Ups x 100

Sit Ups x 100 for reps to count other partner must plank

400m Med Ball Run 1 ball per team run together (200m each and share load)

Box Jumps x 80

Pull Ups x 100

Taters 24/16 x 80

800m Run

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU_Mob101 (No Measure)

Row 400m/ Airbike 20Cal

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Roll Quads 2min

Roll Calves 2min

Weightlifting
Deadlift (5 x 5 @ 75%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Lunge x 10

Double crunch x 10

Weightlifting
Squat Snatch (3-3-3-3-2-1 e2m work to heavy single)
Metcon
Certified (Time)

5 Rounds for Time

8 Deadlifts 70/55

10 Burpee Box Jump overs 24/20

12 T2B

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

Run 400m/ Airbike 20cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Skills

10min Weak skills

Weightlifting
Shoulder Press (10 min emom even 3 in front odd 3 rear )

80%

…

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CrossFit 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
Front Squat (5 x 3 pause 2sec e2m work to heavy)
Clean Pull (5 x 3 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 2 @ work to heavy)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – Team (No Measure)

Skip 1min

3 InchWorms

3 Slow Burpees

5 Push Ups

10 Ring Rows

10 Dowel Dislocates

10 OH Squats Dowel

Metcon
Zoomed (Time)

800m Run

KB Snatch x 80 24/16

Push Ups x 80

T1*

Wall Balls x 80 20/14

4 x Rope Climb

Double Crunch x 80 (partner must plank for reps to count)

T2*

OH Plate Lunge x 80 20/15

Pull Ups x 80

T3*

800m Run

* Air Bike 80cal

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up 1 (No Measure)

Skip 90sec

Squats x 10

Hollow Rocks x 10

Dowel Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Weightlifting
Bench Press (5 x 5 e2m work to Heavy)
Deadlift (5 x 5 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU1: Warm Up – FF (No Measure)

3 rounds

10 double crunch,

10 lunges,

10 light KBS

Metcon
Filthy Fifty 2 (Time)

45min Cut Off

For time:

50 Box jump,

…

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