Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (10-8-8-8-8)

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

Conditioning

Metcon (Time)

6-9-12-9-6

Burpee OTB

Front Squat (145/95)

40 DU’s between sets
Rx+ Overhead squat (135/85)

Accessory Work

Metcon (No Measure)

EMOM x 12:

1: 12 GHD situps

2: Double KB Front rack hold

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Push Press (5-5-5-5-5)

73% for all 5 sets.

“Compete” do Snatch grip PP 5×5

Accessory Work

Metcon (No Measure)

5 Sets NOT for time:

8 Seated single-arm press (ea.)

8 T2B

8 Slamball Clean

Recovery

Metcon (No Measure)

Z1 Run/Row/Assault

Brandon Chapin

CrossFit Reaction – CrossFit

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A.

Partner/ Partition and scale as necessary! In celebration of Jeri Kleckley’s birthday.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scale/ partition as necessary! Do it for Jeri!

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

In Teams of 2:

50 Thrusters (95/65)

50 Cal Row

50 Pull Up

30 Thruster (115/85)

30 Cal Row

30 Pull Up

10 Thruster (135/105)

10 Cal Row

10 Pull Up

5 Thruster (155/115)

200m Run

3 Thruster (175/120)

200m Run

1 Thruster (195/125)

200m Run

RX+ = Each Teammate does 5/3/1

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Rounds and Reps)

For 18 Minutes:

Station 1: 200m Run

Station 2: Plank Hold

Station 3: 6 Squat
Rx Plus:

Complete 18 AMRAP:

200m Run

3 Wall Walks

6 Front Squat

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Thruster (3-3-3-3-3)

Build to heavy 3-rep thruster

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 13

9 Thruster (95/65)

6 Burpee Over the bar

30 DUs
Alternate each round


Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Deadlift (5-5-5-5-5)

5×5 @ 75%

“Compete” Clean pull 5×5 @ 93% of Clean max

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

15 T2B

21 DL (135/95)

15 T2B

9 S2OH

800m Run
Rx Plus (155/105)

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

2-position Snatch (1-1-1-1-1)

Hang Snatch + Snatch
Every 90s for 5 sets at 75% of 1RM

Conditioning

OPT Tester (Time)

3 RFT

25 KB Swings

25 Burpees

Rx=70/53

Skill

Metcon (No Measure)

5 Sets NOT for time:

3 Strict Pull up/ C2B

5 Kipping PU/C2B

3 Bar-Muscle up

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (10-8-6-6-6)

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Front Squat (5-5-5-5)

2×5 @ 75%

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 HR Push Ups

Front rack walking lunge, 40ft (95/65)
“Compete”

Sub HSPU + (115/85)