Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

In teams of 2:

100 Sandbag Squats

100 Wallballs

100 Push Ups

**every time you switch, 1 partner must complete 3x Shuttle Run (down + back = 1)
Rx + 30/20 Wallball and HSPU

Conditioning

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

CrossFit

Hang Snatch (1-1-1-1-1-1-1)

15 Minutes to build to challenging hang snatch or clean

Conditioning

Metcon (Time)

For time:

1K Row

20 G2OH (135/95)
Rx + 20 Squat snatches (155/105)

Comp Training

Metcon (No Measure)

30 Minutes at comfortable pace:

50′ HSW

20 Ring Dips

20 Hollow Body swings

20 SA KB OHS (10L/10R)(Green/Yellow)

Weightlifting

Hang Clean (1-1-1-1-1-1-1)

Build to challenging Hang clean for the day

Split Jerk (1-1-1-1-1-1-1)

Build to challenging single for the day

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

Power Clean and Jerk (1-1-1-1-1-1-1)

1x Power Clean and Jerk
EMOM 7:00, 1 Power clean & Jerk, Climbing in weight. Try to go heavier than last week

Metcon (AMRAP – Reps)

Rest until Minute 10:00, then complete

1:00 Max reps PC & Jerk at 85% of above weight

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 DU’s

15 TTB

15 CJ (115/75)

Comp Training

Overhead Squat (3-3-3-3)

Imediately following AMRAP, establish 3RM OHS with 8:00 time cap.

Skill

Metcon (No Measure)

4 Sets:

8-12 Ring Dips

1:00 DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (4-4-4-4-4)

5x1FS + 3 BS @ 100% FS Max

Be the storm!!!!

Conditioning

Metcon (No Measure)

EMOM 10:00

5 Shuttle Run
*this is your warm down

Skill

Metcon (No Measure)

4 Sets:

8-12 Ring Dips

1:00 DU’s

Comp Training

Weightlifting

Power Snatch (1-1-1-1-1-1-1)

EMOM 7:00, 1 PS climbing in weight.

Metcon (AMRAP – Reps)

1:00 AMRAP Power Snatch @ 90% of above

Conditioning

Metcon (Time)

7 Sets, resting 1:1

24/21 KCal Row

12 OHS (115/75)

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

1 to 10

Push Press (135/85)

Pull Up

100m Run

Cash out: 200 Double Under

Ex:

1 PP

1 PU

100m run



End with

10 PP

10 PU

100m run

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (AMRAP – Reps)

Hi from Miami!

On a 27:00 clock, rotate through with a partner:

2 minutes Single Arm thruster (partition L/R as you see fit)

2 minutes Burpee box step up or jump (24/20)

2 minutes max Cal row/Bike/Ski

1 minute rest

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

Hang Clean (1-1-1-1-1)

15 Minutes to build to challenging single for the day!

Conditioning

Metcon (Time)

3 Rounds for time:

25 Wallballs

20 Box Overs

15 Pull Ups

**Rest 1:00 between rounds. Enter Total time for score
Rx +

Round 1:

30 WB, 20 Box Jump Over, 40 PU

rest 1:00

Round 2:

30 WB, 20 BJO, 25 C2B

rest 1:00

Round 3:

30WB, 20 BJO, 10 BMU

WB (20/14) BJO (24/20)

Comp Training

Hang Snatch (1-1-1-1-1)

Build to challenging single.

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Time)

In teams of 2 or 3, one person working at a time:

AMRAP 28:00

80KCal Row

200 Air Squats

80 Kcal Row

100 Push Ups

80 Kcal Row

50 DB Thrusters (45/30)
Rx+

100 Alternating Pistols

100 HSPU

50 DB thrusters (50/35)

Skill

Metcon (No Measure)

5 Sets:

50 Ft Handstand walk

5 Slamball cleans , AHAP

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Weightlifting

A: Power Clean and Jerk (1-1-1-1-1-1-1)

1x Power Clean and Jerk
EMOM 7:00

1 Power Clean & Jerk, climbing in weight

B: Metcon (AMRAP – Reps)

Rest until Minute 10:00, then complete

1:00 Max reps PC & Jerk at 80% of above weight

Conditioning

Metcon (4 Rounds for time)

Every 3:00 for 12:00

4 Muscle Ups (4 C2B + 4 Ring Dips)

6 Power Cleans (155/115)

12 Burpee OTB
Rx + 185/135

Comp Training

Metcon (Time)

**If you are doing Competitor’s Training/Open Prep please see the whiteboard for your version of the today’s workout**

Accessory Work

Metcon (No Measure)

1A. 4×5 Good morning– go easy on this if you have not done it before

1B. 3×5 (each arm) TGU

1C. 3x30seconds ring plank hold

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (6-6-6-6-6)

5 sets: 2FS/4BS @ 97.5% FS

here we gooooooo

Conditioning

Metcon (No Measure)

10 Min Z1 WARM DOWN on Bike/Row

Comp Training

Weightlifting

Power Snatch (1-1-1-1-1-1-1)

EMOM 7:00

*Start at 70%, add weight each minute. If you miss, drop weight and complete EMOM

Metcon (AMRAP – Reps)

1:00 Max Reps Power Snach @ 85% of above. *do not have to be TNG*

Conditioning

Metcon (Time)

10 Rounds, resting 1:00 after each:

10 Burpee Box Jumps

10 KBS (Orange/Green)
Not redline, just stick to a goal for each set. SHould get faster, not slower.

Accessory Work

Metcon (AMRAP – Reps)

4 Sets:

12 Ring Dips *try to do tempo pace*

1:00 DU’s
Try to go faster on the DU’s