Monthly Archives: March 2017

Crystal

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Skills

kipping,

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Posted in wod


Razorback

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core 1 (No Measure)

Tabata Hollow Hold and Plank

Double Crunch x 15

Dowel Dislocates x 10

Row/Run 400m

Weightlifting
Pendlay Row (5 x 5 work to Heavy e2m)
Metcon
Razorback (AMRAP –

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Posted in wod


Oly Lifting – Snatch

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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Posted in wod


RunnerBean

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Elements (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

OH Squats (with dowel) x 10

Push Ups x 10

Ring Rows x 10

Double crunch x 10

Metcon
RunnerBean (AMRAP –

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Posted in wod


17.4

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

2 Rounds

10 light plate-floor to overhead

10 Push Ups

10 Shoulder Press (bar)

10 Deadlifts (bar)

10 Good Mornings

10 Ring Rows

then

400m run or row

Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP –

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Posted in wod


Pre 17.4

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Elements (No Measure)

Run 400m

Dowel Dislocates x 10

Good Mornings x 10

OH Squats (with dowel) x 10

Push Ups x 10

Ring Rows x 10

Double crunch x 10

Skills

Handstand Practice

Metcon
Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Posted in wod


Ridden

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
Snatch (5 x 3 work to heavy keep form e2m)
Metcon
Ridden (Time)

4 Rounds

Run 200m

8 Deadlifts 60/45

10 Over Bar Burpees

12 Box Jumps

Rx+ 80/55

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Posted in wod


Roots

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row 400m

Dowels dislocates x 10

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting
Shoulder Press (5 x 5 work to heavy e2m)
Metcon
Roots (AMRAP –

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Posted in wod


Branded

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

8 hanging knee raises / knees to elbow

6 glute bridge

Then

Row/Run 200m

Weightlifting
Front Squat (5 x 8 moderate weight e2m)
Metcon
Branded (Time)

5 Rounds

6 Clean &

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Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up
OR-WU-261115 (No Measure)

2 Rounds

10 Squats

5 push ups

10 Ring Rows

10 Glute Bridge

Weightlifting
Front Squat (5×5 e2m work to heavy)
Hang Power Clean (5 x 3 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 3 work to heavy e2m)

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Posted in wod


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