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)

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

400m Run

10 Hang Clean (95/65)

10 Push Press (95/65)

400m Run

10 Squat Clean (95/65)

10 Push Press (95/65)

400m Run

20 Pull Up

200m Run

8 Hang Clean (115/85)

8 Push Press (115/85)

200m Run

8 Squat Clean (115/85)

8 Push Press (115/85)

200m Run

20 Pull Up

100m Run

6 Hang Clean (135/105)

6 Push Press(135/105)

100m Run

6 Squat Clean (135/105)

6 Push Press (135/105)

100m Run

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

400m run w/ WB

40 Wall Ball

30 Pull Ups

400m run w/ WB

20 HR Push Ups (+HSPU)

10 Box Step overs w/ WB
WB= Wallball

Use same wallball throughout workout

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (10-8-8-8)

10 @ 60%

8 @ 65%

[email protected] 70%

[email protected] 75%

Conditioning

Metcon (Time)

In teams of 2, complete 3 rounds:

Partner 1: 20 Burpees

Partner 2: Front rack hold
Partner must be in front rack in order to accumulate burpees. Front rack can be (135/95) barbell OR double Kettlebell (Green/Yellow)