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

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

3 PC + 3 S2OH (5x (3+3)

Every movement touch and go.
Every 2 minutes for 10 minutes. Climb in weight.

Conditioning

Metcon (Calories)

On a 15 Minute Clock:

3 Rounds of:

21/18 Cal row

15 T2B

9 Hang Clean (105/85)

**Max Cal Row in remaining time.
“Compete” 155/105

Skill

Metcon (No Measure)

EMOMx 10

Even: 6 Turkish Get-Ups (3each)

Odd: 3 Wall walks OR 40ft HS Walk

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

3 PS + 3 SS

3 Power Snatch + 3 Squat Snatch
EMOM as long as possible. 135/95

Metcon (Time)

OHS (135/95)

21-15-9

Rest 2 minutes between sets. Try to go unbroken.

Conditioning

Metcon (Time)

4 Rounds for time:

21 T2B

3 OHS

155/105

*Add 10lbs each round.
14 Min Cap.

Skill

Metcon (No Measure)

E2MOM x 10:

10 Power Snatch (75/55)

3 BMU

Immediately into:

Metcon (Time)

3 rounds for time:

7 PS (75/55)

2 BMU