CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Plank –

…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (6 x 3 e2m pause 2s at bottom work to heavy)
Clean Pull (4 x 3 e2m work to heavy)
Squat Clean (5 x 3 work up to 87%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Tense (No Measure)

Run – 400m

Dowel Dislocates x 15

3 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats

plank –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

400m run or row

10 light plate-floor to overhead

10 Push Ups

10 Shoulder Press (bar)

10 Deadlifts (bar)

10 Good Mornings

10 Ring Rows

Plank 2min

Skills

Work on Kipping,

…

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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

Weightlifting
Snatch Sequence 4 (emom 8min @ 70%)

1 Snatch Pull

1 Power Snatch

1 Squat Snatch

Metcon
Mo (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Plank 100s

Skills

Work on Pistol Squats,

…

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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
plank 90sec

Weightlifting
Push Press (emom 8 min up to 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Tense (No Measure)

Run – 400m

Dowel Dislocates x 15

3 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats
Plank 80s

Weightlifting
Squat Clean (15min find 1RM)
Metcon
Remenants (AMRAP –…

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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 (5 x 4 e2m increase weight )
Snatch Pull (4 x 4 e2m build to heavy)
Hang Power Snatch (5 x 2 e90s to 90%)
Snatch (4 x 3 increase weight e2m)

final lift 5%

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Run 200m

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15
Plank 60s

Metcon
Franz (AMRAP –…

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