Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Time)

Complete 10 Rounds of:

36 DU’s

9 Burpee

9 Slamball Cleans

After 10 rounds, immediately into:

40 Lunge Steps
Rx + DB Cleans (50/35) + Front rack DB Lunge steps

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (6 Rounds for time)

Every 4:00 for 24:00

15/12 Cal Row

12 C2B/ Pull Up

12 Single-arm OHS (6 ea. arm)

Strength

Metcon (No Measure)

A. Make up squats from Monday if you missed them.

B. 5 sets of the following NOT for time:

100ft Rope Pull

4 Wall Walks (40ft HSW if possible)

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

A: Metcon (AMRAP – Reps)

In 8 minutes complete:

750m Row

15 Thrusters (95/65)(Rx + 115/85)

400m Run

AMRAP Burpee OTB
Rest 2:00, then:

B: Metcon (AMRAP – Reps)

8 Minutes to complete:

750m Row

15 Clean and Jerk (115/85) (Rx + 155/105)

400m Run

AMRAP TTB
Rest 2:00, then:

C: Metcon (Weight)

8 Minutes to complete heavy single Clean and Jerk

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (AMRAP – Reps)

In teams of 2, complete AMRAP 30 of:

80 Cal Row

80 Box Overs

80 DL (155/105)(Rx + 185/125)

80 WB

80 Push Ups (Rx + ring dips)

80 WB

80 DL

80 Box Overs

Rx+ complete 100 reps at each station (team of 2)
*If you finish second set of box overs, start back at the top with the row

Comp Training

Metcon (Weight)

5 sets, same weight across.

1 Pause Power Snatch + 3 TNG Power Snatch + 1 Pause PS
No dropping the bar or resting at the bottom.

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 for 14:00:

2 Squat Cleans + Jerk

**Add 1 Jerk rep each minute
Complete at 75% of complex

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Enjoy!!!!

Comp Training

Skill

Metcon (4 Rounds for reps)

4 sets: Max Effort Strict HSPU rest as needed between sets.

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (12-12-12-12)

Complete 4 FS + 8 BS at 75% of FS Max

Conditioning

Complete the run OR the row, you do NOT have to do both 🙂

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Comp Training

Weightlifting

Metcon (Weight)

Every 2:00 for 14:00

3 Snatch High Pull + 2 TNG Full Snatch + 1 SB. Complete at 80% of complex across

Skill

Metcon (No Measure)

EMOM 7:00

3 MU or MU Transitions

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

7 Rounds:

100m Run

7 G2OH (95/65)

7 Lunges (95/65)

5 Rounds:

200m Run

5 G2OH (115/85)

5 Lunges (115/85)

3 Rounds:

400m Run

3 G2OH (135/105)

3 Lunges (135/105

Brandon Chapin

CrossFit Reaction – CrossFit

A.

Minutes 0-9:00

OPT Tester (Time)

3 RFT

25 KB Swings

25 Burpees

Rx=70/53
9 Minute Cap. Any rep not completed is added to the 9:00

B.

Minutes 20-29

Metcon (Weight)

9:00 to establish max complex:

3 Power Clean + 3 Front Squat + 3 S2OH

C

Minutes 40-49

Metcon (Calories)

9:00 AMRAP

50 Thruster (95/65)

40 Hang Power snatch

Max Kcal row in remaining time

Brandon Chapin

CrossFit Reaction – CrossFit

Community WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 20 of:

10 Pull Ups

20 Push Ups

30 DB Thrusters
Divide the work as you see fit

CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 20:

5 Deadlift (205/135) (Rx +265/185)

10 C2B/Pull Up

15 HSPU/ HR Push Up

20 Air Squats

B: Front Squat + Back Squat (20-20-20-20)

Complete 7Front + 13 Back at 95% of Monday’s weight

Brandon Chapin

CrossFit Reaction – CrossFit

Community WOD

Metcon (Time)

Community WOD,

in teams of 2 or 3 for time:

40 Slamball Cleans

80 Slamball Lunges

40 SB Cleans

80 Burpee

40 SB Cleans

80 T2B/Sit Up

40 SB Clean

80 Wallball

CrossFit

Thanksgiving Day (AMRAP – Reps)

On a 32 Minute clock,

In teams of 2:

60 G2OH (95/65)

90 Box Jump

30 G2OH (135/95)

90 Burpee

15 G2OH (155/115)

90 T2B

5 G2OH (185/125)

90 Wallball

Max reps G2OH (225/155)
Rx + Complete Snatch, Bar-facing burpee, Alternating pistols for WB