CrossFit Chain Reaction – Oly Lifting


Warm Up (clean1) (No Measure)

Row/Run 200m

Good Morning x 10

Push Ups x 10

Dowel Dislocates x 10

OH Squats(dowel) x 15

then 1 set of

High Hang Clean 20/15 x 5

Hang Clean 20/15 x 5

Squat Clean 20/15 x 5


Clean Pull Sequence (4 x 2 e2m inc weight)

2 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m work to 80%)

Press In Split Jerk Position (3 x 3 e90s inc weight over 3 sets)

Split Jerk (5 x 2 e2ms inc weight )

Front Squat (5 x 5 e2m to 80%)

Posted in wod


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