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 Balance (4 x 3 e90s inc weight)
Snatch Pull (5 x 4 e2m to 85%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Plank 90sec

Metcon
Last WOD 17 (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Wall Squats

sumo squat 1min

Bar Hang 1min

Weightlifting
Bench Press (5 x 5 increase to heavy e2m)
Pendlay Row (5 x 5 work to heavy e2m)
Gymnastics
Pull-ups (5 x 5 e2m strict C2B is possible)
Conditioning
Core Con 2 (No Measure)

emom x 6

odd: Double KB Swing x 10

even: Double Crunch a x10

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Brad (No Measure)

2 Rounds

Row 200m/bike 20Cal

3 Walk Outs

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Sit Ups

Weightlifting
Clean Sequence (6 x 2 e2m work to heavy high hang)

High Hang Clean

Hang Clean

Clean

Clean Sweep (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up – Sensory (No Measure)

2 Rounds

Row/Bike 1min

Dowel Dislocates x 10

Samson Lunge x 10

Kip Swings x 5

Air Squats x 10

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Warm-up
Weightlifting
Snatch Pull (4 x 4 e2m work to heavy)
Squat Snatch (3 reps @ 60,65,70,75,80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Good Mornings

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 Thrusters

3 T2B or T2Rings

4 Box Jumps

5 Pullups

6 HR Pushups

7 Kettlebell Swings 24/16

8.

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats

sumo squat 1min

Bar Hang 1min

Conditioning
Double Unders (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
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
Shoulder Press (6 x 5 e2m work to 85%)
Metcon
Mauled (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

Row 200m

2 rounds

15 Air Squats

10 Push Ups

5 Pull Ups/Ring Row

Inchworms x 3

Dowel Dislocates x 15

Double Crunch x 15

Weightlifting
Back Squat (6 Rounds e90s 1 pause squat 2s 1 squat inc 5%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Good Mornings

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Gymnastics
Handstand Push-ups (for 10min –…

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