CrossFit Chain Reaction – CrossFit
Warm-up
,: Warm Up A3 (No Measure)
Run /Row 200m
10 RIng Rows
5 Push Ups
10 Wall Squats
10 DB Shoulder Press
10 Dowel Dislocates
Sumo Squat 2min
,
…
adminCrossFit Chain Reaction – CrossFit
Warm-up
,: Warm Up A3 (No Measure)
Run /Row 200m
10 RIng Rows
5 Push Ups
10 Wall Squats
10 DB Shoulder Press
10 Dowel Dislocates
Sumo Squat 2min
,
…
adminCrossFit Chain Reaction – CrossFit
Paphos (AMRAP – Rounds and Reps)
AMRAP 15min
30 DUs
15 KB Swings 24/16
30 DUs
15 T2B
…
adminCrossFit Chain Reaction – CrossFit
Polis (AMRAP – Reps)
Partner Work out – Time Cap 15min
1 work 1 rest
50 Deadlifts – 60/45
30 Burpees
50 Hang Power Cleans 50/35
30 Burpees
50 STOH 50/35
30 Burpees
50 Goblet Lunges 24/16
AMRAP before time cap Pull Ups
…
adminCrossFit 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
Skills
Work on HSPUs and HS Walks 5min
Weightlifting
Snatch Pull (4 x 3 e2m @80%)
Squat Snatch (5 x 3 e2m to 60%)
Metcon
Protec (AMRAP –…
adminCrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
400m Run/row
then
2 rounds
Dowel Dislocates x 10
Push Ups x 10
Samson Lunge x10
KB Swings (light) x 15
Sit Ups x 15
then
Banded Pull Aparts x 20
Weightlifting
Pendlay Row (5 x 5 work to heavy)
Metcon
FOS (Time)
For Time
18-15-12-9
Thrusters 40/25
Pull Ups
Sit Ups
200m run after each round
…
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