CrossFit Chain Reaction – CrossFit

Pointer (AMRAP – Reps)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3112 (No Measure)

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Weightlifting
Clean Sequence_2pull_1sc (5 x 2 e2m work heavy)

2 x Clean Pull

1 x Squat Clean

Metcon
Streetwise (AMRAP –…

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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

Day 16: 16 Strict HSPUs

Weightlifting
Back Squat (6 x 5 e2m to 82%)
Metcon
Scorpion I (Time)

For Time:

5 Rounds

6 DeadLifts 80/65

12 Burpees

Rx+ Deadlift 100/80
OR

Scorpion II (Time)

For Time:

with a partner complete

5 Rounds

12 DeadLifts 80/65

24 Synchro Burpees (12 each)

Rx+ Deadlift 100/80

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Run 400m then

RPS

if you lose 5 burpees to rejoin queue

Metcon
Diesel (AMRAP – Rounds and Reps)

Teams of 4

2 Work on Part A

2 work on part B when part B is complete pair A and B to swap

AMRAP 30min

100 Push Ups

100 T2R

100 DB Snatch 50/35

2000m Row (if a rower is not available come back to it)

100 Taters 24/16

100 Pull Ups

100 Hollow Rocks

1: 4 Tyre Flips

2: 100m Farmer Carry

3: 100m Sled Pull

4: 40m Sand Bag Carry

5: 4 Rope Climbs

6: 4 x Worm Thruster

…

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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

Skills

5min practice session

Weightlifting
Overhead Squat (5 x 5 e2m work from 75 to 80%)
Metcon
Froden (Time)

With a partner complete the following 1 work 1 rest

3 Rounds

30 CTB Pull Ups

30 Hang Power Snatch 40/25

14 Wall Walks

30 DUs or 60 SIngles

…

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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 Eagle Dislocates

Weightlifting
Front Squat (5 x 5 e2m work to 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Run/Row 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

10 Sit Ups

Bar Hang up to 1 min Max

Skills

Spend 5min on skills HS Walks,

…

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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 KB Press

15 Sit Ups

Bar hang max 1min

Skills

30 Day HSPU Challenge

Day 10 : 10 Strict HSPUs

Weightlifting
Clean Sequence- Pull-HPower-Squat (5 x 2 to 75%…

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