CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Run 200m

Dowel Dislocates x 10

Push Ups x 10

Squats x 10

Ring ROws x 10

Sit Ups x 10

Weightlifting
Shoulder Press (5-5-3-3-2-1 e2m work to heavy single)
Metcon
Munching (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

10 Dowel Dislocates

10 Squats

10 Ring Rows

10 Sit Ups

Metcon
Briggs (Time)

Time Cap 45min

2000m Row

150 Wall Balls 20/14

100 Burpees

50 Thrusters 43/30

SG:

Time Cap 45min

1000m Row

75 Wall Balls

50 Burpees

25 Thrusters 20/15

…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Bar + Row 2017 (No Measure)

Row 400m

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5-5-3-2-1 e2m work to heavy)
Clean Pull (4 x 4 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Clean and Jerk (4 x 2 work to heavy e2m)…

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CrossFit Chain Reaction – CrossFit

Warm Up (No Measure)

Dowel Dislocates x 10

Twists x 10

Ring Rows x 10

Air Squats x 20

Good Mornings x 10

Push Ups x 10

Sit ups x 10

Skip 2min

Jed (AMRAP –…

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CrossFit 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

Skills

Spend 10min on Handstands

Metcon
Gerbil (Time)

21-15-9:

Wallballs (20/14)

Pull-ups

Box Jumps (24/20″)

Kettlebell Swings 24/16

KB Thrusters 24/16

Buy Out 40 weighted Sit-Ups 15/10

…

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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

Push Ups x 10

Double Crunch x 10

Plank 90sec

Weightlifting
Pendlay Row (5 x 5 work to heavy e2m)
Metcon
Ruby (Time)

4 Rounds

8 Power Snatch 40/25

12 T2B

40 DUs

SG: 40 Single scale snatch weight &

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Weightlifting
Deadlift (5 x 5 work to heavy e2m)
Metcon
Leased (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Run/Row (No Measure)

2 Rounds

Row 400m

Run 400m

Weightlifting
Squat Clean (5 x 3 e2m work to Heavy)
Metcon
Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

…

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CrossFit 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

Weightlifting
Shoulder Press (5 x 5 e2m at 80%)
Metcon
prc: Pierce (Time)

2 Rounds

18 Front Squats 50/35

18 Pull Ups

18 Power Cleans 50/35

18 Over Bar Burpees

Rx+ 21reps of each,

…

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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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