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
Clean Pull (5 x 3 e90s to heavy)
Hang Power Clean (3 x 3 e2m work to start weight of squat clean)
Squat Clean (5 x 3 e2m to 75%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

10 Push Ups

10 Dowel Dislocates

10 Samson Lunge

10 Ring Rows

10 Sit Ups

Metcon
Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor,

…

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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

Weightlifting
Front Squat (5 x 8 e2m to 70%)
Metcon
Paige (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 (4 x 4 e2m to heavy )
Power Snatch + OH Squat (4 x 3 e2m add weight)

1 Power Snatch 1 OH Squat

Squat Snatch (5 x 3 e2m to 80%)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 10

Sit Ups x 10

Skills

Spend 5min on Skills

Weightlifting
Clean and Jerk (6 x 3 e2m to 80%…

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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
Ring Dips (emom 5min 5 reps)
Bench Press (5 x 6 e2m work to 80%)
Metcon
Ironclad (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

Skills

5min work on skills

Weightlifting
Front Squat (5 x 6 e2m to 80%)
Metcon
Zoric (Time)

With a partner 1 work 1 rest

3 Rounds for Time

40 Single arm KB Thrusters 24/16

40 CTB Pull Ups

Single

3 Rounds for Time

20 Single arm KB Thrusters 24/16

20 CTB Pull Ups

…

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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 (4 x 4 e2m to heavy )
Power Snatch (4 x 3 e90s work to 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
OR-WU-261115 (No Measure)

2 Rounds

10 Squats

5 push ups

10 Ring Rows

10 Dowel Dislocates

Metcon
Jenkins (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

…

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