CrossFit Chain Reaction – Oly Lifting


Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates


Front Squat (5 x 5 e2m to 80%)

Squat Clean (5 x 3 work up to heavy set e2m)

Clean Pull Sequence (5 x 1 e90s increase weight )

3 x Clean Pull

1 x Squat Clean
ensure hips fully open and connection with top of thigh

Split Jerk (5 x3 e2m work to heavy)

Split Jerk (5 x 2 e2m work to heavy)

Posted in wod


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