Brandon Chapin

CrossFit Reaction – CrossFit

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A: Clean and Jerk (5x(3+1)

1 Set= 3 Cleans + 1 Jerk

3+1 @ 60%

3+1 @65%

3+1 @ 70%

2x(3+1) @ 75%

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Weightlifting

Front Squat (4-4-4)

[email protected] 70%

2×4 @ 80%

Clean Pull (3-3-3-3)

4×3 @ 90% of clean max

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Push Press (3-2-2-2)

Climb in weight to heavy set of 3, then complete 3×2 at that weight.

B: Metcon (AMRAP – Rounds and Reps)

“Compete”

20 Min AMRAP:

400m Run

2 Rounds of Mary

————–

“Train”

20 Min AMRAP:

400m Run

2 Rounds of Cindy
“Mary” 5 HSPU, 10 Alt. pistols, 15 Pull Ups

“Cindy” 5 Pull ups, 10 Push Ups, 15 Air squats

400m Run= 1 Rep

C: Metcon (No Measure)

100 Sit Ups

OR

40 GHDs

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (6-6-3-2)

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

*1RM Next Week*

B: Row/Burpee Box Jump Tester (AMRAP – Reps)

5 Minutes AMRAP

Row 500m

Max Rep Burpee Box Jump (20″)

C: 30 Pull Ups (Time)

30 Pull Ups / C2B

for time

Weightlifting

Snatch (5×4)

[email protected] 60%

[email protected] 65%

[email protected] 70%

2×4 @ 75%

*No touch and go

Brandon Chapin

CrossFit Reaction – CrossFit

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A.

Back Squat (6-6-6-6)

[email protected] 65%

6 @ 75%

2×6 @ 80%

Metcon (Weight)

“D Swinney”

Every 3 Minutes for 6 Sets:

20/16 cal Row

10 HR Push Up

5 Deadlift @ 70%
Rx Plus= Assault bike 15/12 Cals + HSPU

B.

McCluskey (Time)

3 Rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800m Run

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010
To learn more about McCluskey click here
Squad leader when Caroline O’Sullivan was deployed. He used to always do burpee muscle ups when they would stop at a gym. He was the best soldier in Caroline’s unit, and he saved at least ten lives while sacrificing his own.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1 Strict Press+ 2 Push Press

Every 30s complete 1 set:

1 Strict + 2 Push Press
Climb in weight to heavy set.

B: Metcon (Time)

“Heisman”

For time:

5 Rounds, rest 1 Minute between each round:

400m Run

6 Slamball Cleans

40 DU
“Compete” 100/80

“Train” 80/50

“Live” 50/30

Score is total time to complete, include rest time

C: Metcon (No Measure)

Midline:

4 Sets:

1 minute plank

10 Supermans

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Front Squat (5-4-3-3)

[email protected] 70%

4 @ 80%

[email protected] 85%

3 @ 90%

B: Metcon (Time)

“Bowden”

Complete part B for time, immediately into part C for distance. 16 Minute Clock.

“Compete”

750m Row, then:

21-15-9

OHS (115/85)

9-7-5

Bar Muscle Up

—————

“Train”

750m Row, then:

21-15-9

OHS (95/65)

Burpee C2B

————–

“Live”

750m Row, then:

21-15-9

Front Squat (95/65)

Assisted Pull Up
Use 1k Time from last week to pace.

**16 Minute Cap**

C: Metcon (Distance)

Use remaining time to row for max distance.

D: Metcon (No Measure)

Gymnastics Conditioning

———-

3 Sets:

40ft HS walk OR 30s HS hold

20 V-ups

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (8-6-4-4)

[email protected] 65%

6 @ 75%

4 @ 85%

4 @ 90%

*Rest 2 minutes between sets

B: Metcon (AMRAP – Rounds and Reps)

“D Ford”

On a 14 Minute Clock, complete parts B and C with a partner:

12 Minute AMRAP:

7 Squat Cleans

7 Bar-facing burpee

*Switch every round.
“Compete” 155/105

“Train” 115/75

“Live” 95/65

C: Metcon (AMRAP – Reps)

Immediately into: 2 Minutes max reps C2B/Pull Ups with partner.
“Compete” = C2B

Weightlifting

Snatch (3-3-3-3-3)

3 @ 60%

3 @ 70%

3×3 @ 75%

*Not touch and go

Snatch Pull (3-3-3-3-3)

2×3 @90%

[email protected] 95%

*Use straps if needed