Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Snatch Grip Deadlift (5-5-5-5)

Sub Clean grip if you see fit. Climb to 110% of snatch/clean

Metcon (Time)

“Train and Live”

4 Rounds for time:

10 Burpee Pull Ups

10 Squat Clean (135/95/65)

10 Box overs (24/20)

———-

“Compete”

4RFT

5 MU

10 Squat snatch (115/85)

10 Box Overs (24″)
20 Minute Cap.

Weightlifting

Snatch (5-5-5-5-5)

Build to 2×5 at 75%. No misses!!

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

5 Toe to Bar

7 OHS (95/65)

9 HSPU (or Push Up)

11 OH Lunges (25/15)

13 Thruster (95/65)

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Calories)

In Teams of 2:

10 Minute max calories on the row.

*only accumulate calories while one partner holds wall handstand/ plank

Rest 5 Minutes, then:

Metcon (AMRAP – Reps)

In teams of 2:

10 Minute Max Reps Wall Ball

*only accumulate wall balls while partner holds dead hang from the bar Rx + = tuck hold

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Thruster (3-3-3-3-3-3)

Every 2 minutes complete 3 Thrusters. Climb to heavy set of 3. 12 minutes max.

B: Metcon (AMRAP – Reps)

In teams of 2, complete for max Reps:

3 Minutes Deadlift (205/155)

-Rest 1 Minute-

3 Minutes Squat Clean (185/125)

– Rest 1 Minute-

3 Minutes Shoulder to OH (135/95)

C: Metcon (AMRAP – Reps)

Comp Train:

————–

Even: Max Strict Ring Dips (try unbroken)

Odd: Max Unbroken DU

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Metcon (6 Rounds for time)

Complete 6 Rounds, each for time of:

Cal Row (15/12)

Burpee OTB (12/9)

OHS/ Front Squat (9/6)

The rep scheme is listed as (Rx/Scaled)
Rest 1 Minute between each round. Goal: Sub 3 minute pace.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Hang Snatch Complex

1 High Pull+ 2 Hang Snatch
20 Mins to build to heavy complex

B: Metcon (AMRAP – Rounds and Reps)

On a 14 Minute Clock:

1K Row, then:

AMRAP:

10 G2OH (135/85)

20 Wall Ball (20/14)

30 DU’s
“Compete” Snatch

C: Metcon (No Measure)

Gymnastics

——-

Accumulate 3 Minutes in a bridge hold, then

accumulate 10 Skin the Cats.

Rest as needed.