Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

“7/4/1776”

7 Rounds for time:

4 Power Cleans

17 HR Push Ups

Immediately into:

76 Wall Ball cash out

“Compete” 185/135

“Train” 135/95

“Live” Slam Ball Cleans

A: Metcon (Time)

“7/4/1776”

7 Rounds for time:

4 Power Cleans

17 HR Push Ups

Immediately into:

76 Wall Ball cash out

“Compete” 185/135

“Train” 135/95

“Live” Slam Ball Cleans

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

800m Run

30 Burpees

30 KBS

20 Burpees

20 KBS

10 Burpees

10 KBS

800m Run

“Compete” (70/53)

“Train” (53/35)

“Live” (35/25)

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Shoulder Press (5-5-5)

Use percent of Split Jerk:

[email protected] 35%

[email protected] 40%

[email protected] 45%

B: Split Jerk (3-3-3)

[email protected] 70%

[email protected] 75%

[email protected]%

C: Metcon (Time)

For time:

“Compete”

25 Toe-2-bar

25 Shoulder to over head(155/105)

25 Deadlifts (245/145)

25 Burpee over the bar

——

“Train”

25 T2B

25 S2OH (115/85)

25 Deadlift (185/125)

25 Burpee OTB

———–

“Live”

25 Laying leg Raises

25 S2OH (95/65)

25 Deadlift (135/95)

25 Burpee OTB
*Compare time to 5-26-15*

D: Metcon (Time)

3 sets of max hold ring planks

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (5-5-5-5-5)

Day 1 of Squat Cycle:

All 5 sets at 70%

B: Metcon (Time)

3 Rounds for time:

“Compete”& “Train”

15 DB THruster (40/25)

30 DU’s

*Goal= sub 5:00

——–

“Live”

15 DB Thruster (30/20)

90 Single Unders

C: Metcon (No Measure)

Recovery

——

10 minutes

Z1 Run/Row/Airdyne

Brandon Chapin

CrossFit Reaction – CrossFit

Parts A and B are done on a 22 minute clock. Overhead squat OR Front squat– not both.

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A: Metcon (Time)

18-15-12-9

“Compete”

Overhead Squat (115/85)

T2B

————

“Train”

Front Squat (115/85)

T2B

————

“Live”

Front Squat (95/65)

Weighted Sit Ups
Immediately into:

B: Overhead Squat (1-1-1-1-1)

Remaining time to build to heavy OHS/FS **from the ground**

B: Front Squat (1-1-1-1-1)

From the ground.

C: Metcon (No Measure)

Comp Training

———-

3 Sets

12 GHDs

12 Back Extensions

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP

4 min ON

5 DB Thruster (45/25)

5 Toe to Bar

1 min REST

4 min ON

Max Row Cal.

1 min REST

4 min ON

5 DB Thruster (45/25)

5 Toe to Bar

1 min REST

4 min ON

Max Row Cal.

1 min REST