CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups Core 101 (No Measure)

Row 200m/Run 200m/Air Bike 1min

Push Ups x 10

Samson Lunge x 10

KB Swings (Light) x 10

Lat Activation Pull Ups x 10

Dowel Dislocates x 10

Tabata Hollow Hold and Plank

Skills

5min

Weightlifting
Shoulder Press (6 x 5 e2m work between 75-82%)
Metcon
Jolt (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

200m Run/Row

10 Push Ups

10 Dowel Dislocates

10 Samson Lunge

10 Ring Rows

10 Sit Ups

Skills

5min

Weightlifting
Snatch Sequence (6 x 2 e2m work to 80%)

1 Snatch Pull To Waist

1 Squat Snatch

Metcon
Dimmel (Time)

With a partner

5 Rounds for Time

Front Squats 45/30 x 30 (1 work 1 rest,

…

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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

Weightlifting
Deadlift (5 x 5 e2m work to 82%)
Metcon
Grunge (Time)

Buy in 60 Sit Ups

then

5 Rounds

7 Burpees

11 Wall Balls

22 Kettlebell Swings (24/lb)

…

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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

5 min

Weightlifting
Back Squat (5 x 5 e2m work to 80%)
Metcon
Crestview (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Row 200m/Airbike 20Cal/Run 200m

2 Rounds

Eagle Dislocates x 10

Lat Activation Pull Ups x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Band Pull Aparts x 20

Skills

5min

Weightlifting
Snatch Sequence P_OHS_Full (6 x 1 e90s @ 70%)

1 x Power Snatch

1 x OH Squat

1 x Full Snatch

Metcon
Don’t Keep Me Hanging 2 (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 5 e2m inc weight(work on speed))
Snatch Pull x 2,…

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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 5 e2m inc weight(work on speed))
Snatch Pull x 2,…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3112 (No Measure)

Run 400m/Ski Erg 400m/ 2min Bike

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Metcon
Krane (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Squat x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5min

Weightlifting
Bench Press (5 x 8 e2m to 70%)
Metcon
Darc (AMRAP –…

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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 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting
Deadlift (5 x 8 e2m to 70%)
Metcon
Quincy (Time)

Run 400m

then 4 Rounds of

Shoulder to OH 35/25 x 12

Down Ups x 12

then

Run 400m

Rx+ STOH 45/30

…

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