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 (5x5x5x3x2x1 e2m work to heavy)
Clean Pull (5 x 4 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 3 work to heavy e2m)

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – FF (No Measure)

3 rounds

10 double crunch,

10 lunges,

10 light KBS

Weightlifting
Power Clean (5 x 5 e2m work to heavy)
Metcon
Benson (Time)

Partner WOD

5 Rounds for Time

Run 400m

Row 400m

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Skills

HSPU, Handstands, Forward Roll, Skin the Cat

Warm Up 101 (No Measure)

Skip 90sec

Hollow Rocks x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Plank 1min

Metcon
Growler (Time)

For time:

Thrusters x15 –

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Wrist 1 (No Measure)

Run 400m

Eagle Dislocates x 10

Ring Rows x 10

Air Squats x 10

Sit Ups x 10

2min Wrist Mobility

Weightlifting
Bench Press (5-5-3-3-2-1)
Metcon
Prescott (Time)

1000m Row

40 Burpees

30 Taters 24/16

20 T2B

10 Wall Walks

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up _PS1 (No Measure)

Jumping Jacks x 20

20 Air Squats

10 Push Ups

10 KB Swings

20 Situps

Weightlifting
Snatch Sequence (8 x 1 e2m increase to heavy High Hang)

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon
Santan (AMRAP –…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

10 Dowel Dislocates

10 Squats

10 Ring Rows

10 Sit Ups

Weightlifting
Back Squat (6 x 4 e2m work to 85%)
Metcon
Havasu (Time)

2 RFT: –

…

Read more ›

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″,

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up

TBA

Metcon
Buckeye (AMRAP – Reps)

For Time in teams of 3

1 Work 2 Rest

2 Work 1 Rest

Team1(T1) – 150m Sled Push

Run 400m

T2 –

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Dowel Dislocates x 10

Banded Lat Walks x 20 (10 each way)

Ring Rows x 10

Air Squats x 20

Push Ups x 10

Sit ups x 10

Run/Row 400m

Weightlifting
Bulgarian Split Squat (5 x 4 pause 2sec at bot e2m inc weight)
Metcon
Metcon (Time)

District 10

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Press 50/35

Hang Power Cleans 50/35

Scaling –

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Warm-up
Skills

Work on weak skills

Metcon
Goodyear (AMRAP –…

Read more ›