CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Weightlifting
Push Jerk (6 x 6 e2m @ 60%)
Metcon
EasyOut (Time)

20 min Time Cap

60 Cal Row

50 KB Swings 24/16

40 Burpees

30 Box Jumps 24/20

20 T2B

10 Ring Dips

2 Rope Climbs

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Skills

10min

Gymnastics
Pull-ups (5 x 6 e2m add weight)
Metcon
Karen (Time)

For Time:
150 Wall-Ball Shots,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 DB Shoulder Press

15 Sit Ups

20 Lateral Banded Walks

Skills

10min –

…

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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

40 Finger Presses

Banded Pull Aparts x 20

Weightlifting
Snatch Balance (4 x 3 e90s add weight)
Snatch (4 x 3 e90s @60%)
Metcon
Symmetry (Time)

For Time (Time Cap 20min)

Complete the following with one partner working at a time.

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Skills

10 min work on weak skills

Weightlifting
Front Squat (5 x 8 e2m Set 1-3 60%…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace or Run 400m

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Press In Clean (Sots Press) (emom 3min 5reps –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Tense (No Measure)

run/row – 200m

Dowel Dislocates x 15

2 Rounds

Strict Cindy

5 Strict Pull Ups/10 ring rows

10 Push Ups

15 Squats

Metcon
Jenkins (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Weightlifting
Squat Snatch (5 x 3 e2m work to Heavy)
Metcon
Lister (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Skills

15min HSPUs,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Weightlifting
Bench Press (5 x 8 work to 65%)
Deadlift (5 x 8 e2m work to 65%)
Gymnastics
Pull-ups (5 x 6 e2m add weight)…

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