Brandon Chapin

CrossFit Reaction – Bootcamp

View Public Whiteboard

A: Turkish Get Up (3-2-1)

One set on each arm

B: Fundamentals Day 2 (AMRAP – Reps)

EMOMx 12:

Even: 200m Row

Odd: 30s Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Squat Snatch (10×1)

EMOMx10

1 Squat Snatch, Climb in weight. SUB: Clean and Jerk

B: Metcon (AMRAP – Reps)

– 4min AMRAP

30 Burpee over the bar

Max reps G2OH (95/65)

Rest 4 minutes

– 4 Min AMRAP

20 BOTB

Max reps G2OH (135/95)

Rest 4 minutes

– 4 Min AMRAP

10 BOTB

Max reps G2OH (155/115)

Compete= Snatch all sets.
Compare conditioning to 3/8/16. Score is total number of G2OH. **Note weight change**

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Metcon (Time)

“Compete”

7 Rounds for Time:

7 T2B

7 DL (225/155)

7 Box Jump (24)

**REST 1 Minute after each round**

————-

“Train”

7 RFT

7 T2B

7 DL (185/125)

7 Box Jump (24/20)

**Rest 1 Minute after each round**

————-

“Live”

7RFT

7 Weighted Sit-up

7 DL (135/95)

7 Box Step Up

**Rest 1 minutes after each round**
Score is total time to complete.

B: Metcon (No Measure)

Gymnastics Practice:

3 Sets:

5 Wall Walks

OR

40ft Handstand walk.

Rest as needed between sets.

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Front Squat (3-3-3-3-3)

EMOMx 5

3 Front Squat. Goal: 80%

B: Hang Clean (10×1)

EMOM x 10

1 Hang Clean, climb in weight. Can be squat or power.

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale Option:

3 RFT

50 Air Squats

7 Burpee Pull-Ups

10 Hang Power Clean

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Talbot (AMRAP – Reps)

20 Min Clock

60 DB Thruster Buy In (45/25)

*run 150m when you stop for longer than 5 seconds or put the weights down

With remaining time AMRAP of:

1 Clean (135/105)

10 Double Under

2 Clean (135/105)

10 Double Under

3/10

4/10

5/10

etc…

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

B: Metcon (AMRAP – Rounds and Reps)

10 Minute Cap:

800m Run, then:

AMRAP Cindy

A: Metcon (Time)

In teams of 2:

4 Mile Airdyne

*Switch every .5 mile

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Clean and Jerk (10×1)

Every minute for 10 minutes: 1 Clean and Jerk. Snatch if you see fit.

Start 40# under your PR, add 10# every 2 minutes. Build to heavy single.

B: Metcon (Time)

For time:

10 Clean and Jerk (135/95/65)

400m Run

10 C&J (155/115/85)

400m Run

10 C&J (185/125/95)

400m Run
Compare to 6/22/15

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

A: Metcon (Weight)

E2MOMx 20 Minutes

2 Deadlift @ 80%

4 HSPU

8 Box Jump

—————

“Live” sub DB Push Press

B: Metcon (No Measure)

Midline Conditioning

———-

5 Sets:

20 Cal Row

10 GHD