CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Weightlifting
High-Hang Snatch (3 x 3 e2m build weight (Squat))
Hang Snatch (4 x 2 build weight e2m (Squat))
Metcon
Sym2 (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 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

5 min

Weightlifting
Overhead Squat (5 x 6 e2m to 80%)
Metcon
Ronson (AMRAP –…

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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
Hang Power Clean (5 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

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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

Lunge x10

KB Swings (light) x 15

Sit Ups x 10

Skills

5 min weak skills

Weightlifting
Split Jerk (6 x 4 e2m work to 80%)
Metcon
Pronto (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Jump Squats x 20

Dowel Dislocates x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Good Mornings x 10

Double Crunch x 10

Metcon
BluBell (AMRAP –…

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