Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Time)

In teams of 2, complete 10 rounds total (5 each)

500m Row

14 DB Deadlift (50/35)

14 Alternating DB S2OH (one db at a time, switch arms whenever)

*each partner completes full round*

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Complete this WOD OR Comp Train/Open Prep. Not both!

Metcon (Time)

Happy Birthday MC!

2 Rounds of:

32 Box Jumps

32 KBS

32 KCal Row

immediately into:

32 Pull Up

32 Burpee

Comp Training

Open Prep

A.

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

B.

Metcon (Calories)

6 Sets:

1:00 MAX Cal Assault Bike

Rest 1:00

3:00 Burpee no jump (at recovery pace!!! Derek)
Buckle in.

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

CrossFit

Front Squat (4-3-2-2-1-1-1)

Build to 1RM Front Squat in 7 sets

65%

75%

85%

90%

95%

99%

Gold Star %

Conditioning

Metcon (AMRAP – Reps)

7 Sets:

1:00 Max KCal Row

12 Wall Ball

1:00 Rest between sets
Rx +

Complete 20/16 KCal Row

12 Wall Ball (30/20)

Comp Training

Metcon (Weight)

Alternating EMOM 12:00

Even: 3 Power Clean + Jerk 60%x2, 65%x 2, 70% x2

Odd: 12 BFB

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Weightlifting

Metcon (Weight)

Alternating EMOM for 12:00:

Even: 5 Power Clean (Rx + snatch)

Odd: 10 Push Up
Work your way up to 70%

Conditioning

New to the Open? Complete 18.0. returning athletes complete 17.1 if you’d like!

Metcon (Time)

“18.0”

21-15-9

Alt. DB Snatch (50/35)

Burpee over the DB

Comp Training

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

10 Rounds

3 Hang Snatch (135/85)

15 Box Jump

45 Double Under

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Calories)

EMOM 30:

Min 1: Max KCal Row

Min 2: 12 Goblet Squat

Min 3: 12 Burpee

Min 4: 12 KBS

Min 5: 12 Pull Up
Rx + :

1: Max KCal Row

2: 14 SA OHS (7 ea)

3: 14 Burpee

4: 14 KB Snatch (7 ea)

5: 12 C2B

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Strength

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

5 sets 1FS + 3BS @ 94% of Monday

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete 12:00 AMRAP:

8 HSPU

8 DL @ 65%

16 Box Overs (24/20)
.

Metcon (AMRAP – Reps)

*See whiteboard for Open Prep version of today’s workout**

Comp Training

Weightlifting

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

15:00 est 1RM snatch

Conditioning

Metcon (No Measure)

Complete 5 Rounds at Comfortable pace:

200m Sled Push

10 UB Strict Ring Dips

200m Farmer’s carry

10 UB Strict Pull Up

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (No Measure)

Complete 4 Rounds at a moderate pace:

3:00 Row

2:00 KBS

1:00 Push Up

1:00 Rest

Skill

Metcon (No Measure)

Accumulate 30 TGU (15 each arm)

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

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

5 sets @ 70% across. Stay at 70%!!

Conditioning

Metcon (Time)

For time:

150 DU’s

21 G2OH (135/95)

100 DU’s

15 G2OH

50 DU’s

9 G2OH

*16 Minute Cap
Rx + Complete

200 DU’s

21 Snatch (135/95)

100 DU’s

15 Snatch (155/105)

50 DU’s

9 Snatch (185/125)

Comp Training

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

5 sets @ 70% across from hang or blocks

Push Jerk (1-1-1-1-1)

5 sets @ 70% across

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

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

1x Power Clean and Jerk
EMOM for 7:00 1 rep @ 75% Across.

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 21:00

9 Bar-facing burpee

7 Pull Up

5 Thruster (105/65)

*Rest 30s after each round*
Rx + Complete 11 BFB, 9 C2B, 7 Thruster (115/70) **Stop if you make 10 Rounds**

Comp Training

Conditioning

Metcon (Calories)

on the Assault Bike:

1. 8:00 @ comfortable pace

2. 10:00 of :20 on :40 recovery

3. 10:00 @ Moderate pace

4. 10:00 of :30 on/:30 recovery

5 8:00 @ Moderate pace
Focus on RPMs, use this to learn your pacing