Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Front Squat (5-5-3-3-2-2)

2×5 @ 75%

2×3 @ 85%

[email protected] 90%

Conditioning

Metcon (AMRAP – Reps)

EMOM x 20:

Min 1: 18/15 Cal Row

Min 2: S2OH (115/85) + Max Reps Air Squats

S2OH Reps: 10, 9, 8..3,2,1
Each minute S2OH reps decrease by 1. Max reps air squats in remaining time. Score is total Air Squats.

Accessory Work

Metcon (No Measure)

3 Sets:

12 GHD or Weighted sit up

6 Deficit Push Up

6 Strict Pull Up

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Front Squat (5-3-2-5-3-2)

2 Rounds:

5 @ 75%

3 @ 85%

2 @ 90%

Split Jerk (4-3-3-2-1-1-1)

Building to heavy 1 rep

Conditioning

Metcon (Time)

Option 1:

10 Rounds for time:

24/20 Cal Row

8 HSPU

——–

Option 2:

10 RFT:

20/15 Cal Assault

10,9…3,2,1 Strict HSPU

Accessory Work

Metcon (No Measure)

Min 1: 15 GHD

Min 2: 6 DB Strict Press

Min 3: 6 Weighted Pull OR 2 Rope Climb

Min 4: Rest

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Clean (4-3-2-2-1-1)

Build to heavy single for the day.

Skill

Metcon (3 Rounds for reps)

3 sets: Max Unbroken C2B Pull Ups

Conditioning

Metcon (Time)

Teams of 2:

Double DT (155/105)

*Alternate rounds
10 RFT:

12 Deadlift

9 Hang Clean

6 Push Jerk

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Air Bike 10 Minutes Max Kcals (AMRAP – Reps)

10 Minutes for Max Kcals on Airbike

Note in comments what type of bike.

B: Metcon (Time)

For time:

5 Rounds of Cindy

30 Thrusters (95/65)

5 Rounds of Cindy

Brandon Chapin

CrossFit Reaction – CrossFit

If you are competing Winter WOD scaled the workload appropriately.

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Metcon (Time)

3 Rounds for time:

1K Row

200m DB Farmer’s Carry (45/25)

10 Man Makers (45/25)

Metcon (No Measure)

4 Sets:

60s Plank hold

20s Front support ring hold

Brandon Chapin

Announcements

Winter WOD 2 THIS Friday and Saturday. ALL Friday PM Classes are cancelled, Saturday AM Class cancelled.

CrossFit Reaction – CrossFit

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A.

Weightlifting

Deadlift (3-3-3-3-3)

Build to heavy triple for the day.

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 20:

*Alternating rounds*

5 DL

13 Wall Balls (20/14)

9 Box Jump (24/20)
“Compete” 265/185

“Train” 185/125

“live” 145/105

B.

Metcon (Distance)

10 min Z1 Run/Row/Airdyne

Brandon Chapin

Announcements

Winter WOD 2 THIS Friday and Saturday. ALL Friday PM Classes are cancelled, Saturday AM Class cancelled.

CrossFit Reaction – Comp Team

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Weightlifting

Deadlift (10-10-15-20)

Choose weight you can go unbroken on all 4 sets. Compare to 1-4-17

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 20

*alternating rounds*

5 DL (305/200)

13 WB (20/14)

9 Box Jump Overs (24)

Skill

Metcon (No Measure)

EMOMx 10

Even: 10/8 Cal Assault bike

Odd: 6 DHSPU or Strict HSPU