Brandon Chapin

CrossFit Reaction – CrossFit

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A.: Metcon (No Measure)

10 Minute EMOM

10 KB Front Squats

Metcon (Time)

“Frenemies”

In teams of 2, complete 22Min AMRAP:

400m Run

100 Wallballs

80 KB Swings

60 Burpees
Divide the work as you see fit. Run together.


Work for the Weekend

B.

B.

Interval Warm-Up (No Measure)

:30s on

:30s off

Run/row/airdyne

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Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (AMRAP – Rounds and Reps)

In teams of 2, 20min AMRAP:

3 Deadlift @ 70%

7 Pull Up

21 DU’s
Alternate each round. Goal: 8+ Rounds each


Flash Back Friday! Reaction 2.0

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Reps)

2 Minutes on, 2 Minutes off for a total of 6 sets:

14/12 Calorie Airdyne + Max reps Wall Balls in remaining time
Rx Plus= Assault Bike Calories

Brandon Chapin

Announcements

CrossFit + Yoga Mashup Wednesday 7pm! No 6:30pm class.

CrossFit Reaction – CrossFit

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A: Front Squat (5-5-5-5)

5 @60%

3×5 @ 70%

Sub: Overhead squat if you’d like.

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale: Front Squat

C: Metcon (No Measure)

Warm down:

1 mile bike+

Accumulate 100 Sit Ups or 40 GHDs


Brandon Chapin

CrossFit Reaction – CrossFit

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A: Shoulder Complex (5x (3+3+3))

3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 45s rest between sets.
at 40-50% of Clean max

B: Touch and Go Power Clean (2-2-2-2-2)

All sets at 75% of Clean max

C: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

20 S2OH (135/85)

20 Pull Up

30 Burpee OTB

30 Cal Row
“Compete” and “Train” 135/85

“Live” 95/65

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

20 Min AMRAP

2 Snatch (95/65)

4 OHS (95/65)

200m Run

4 Snatch (95/65)

6 OHS (95/65)

200m Run

Keep adding +2

Brandon Chapin

CrossFit Reaction – Bootcamp

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A: Shoulder Press (3-3-3-3-3)

5 sets of 5

B: Bootcamp Day 3 (3 Rounds for reps)

3 Rounds:

1 Minute Jump Rope

1 Minute Air Squats

1 Minute Kettlebell Swings

2 Minutes Rest

Brandon Chapin

CrossFit Reaction – CrossFit

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B: Metcon (AMRAP – Rounds and Reps)

“The Power Couple”

In teams of 2,

Complete as many rounds as possible (3 Rounds max)

50 KBS

60 Wall Balls

400m MB Run

–16 Minute Cap–
*If time remains after 3 rounds, complete max reps burpees as a team*

B: Metcon (Calories)

10 Minute EMOM:

Even: 45s Airdyne Max Cals

Odd: 10 HR Push Ups