CrossFit Chain Reaction – Oly Lifting


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 Dowel Dislocates


Press In Clean (Sots Press) (emom 3min 5reps – add weight)

Front Rack Press whilst at the bottom of a Squat

Clean Sequence 3Pull-1Pwr (5 x 1 e2m to heavy)

3 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m to 80%)

Press In Split Jerk Position (4 x 4 e2m inc weight)

Split Jerk (5 x 2 e2m work to heavy)

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