CrossFit Chain Reaction – Oly Lifting


Warm Up – Bar (No Measure)

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates


Front Squat (6 x 3 e2m pause 2s at bottom work to heavy)

Clean Pull (4 x 3 e2m work to heavy)

Squat Clean (5 x 3 work up to 87% e2m)

Pause Jerk Sequence (5 x 1 e90s 50,55,60,65,70% )

1 Pausing Push Jerk

1 Pausing Split Jerk

Push Jerk – Pause at the bottom of your dip, and in your push jerk catch position.

Split Jerk – Pause at the bottom of the dip, and in your split receiving position.

Posted in wod


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