Brandon Chapin

CrossFit Reaction – CrossFit

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B: Good Mornings (10-10-10)

Stay light, around 30-40% of Clean max

A: Split Jerk (3-3-2-2-1)

Build to heavy single for the day

C1: Metcon (AMRAP – Rounds and Reps)

2×4 Minute AMRAP, Rest 2 Minutes between efforts

6 Deadlift (245/165)

12 HSPU

24 DU’s

————-

6 DL (205/125)

12 HSPU

24 DUs

———-

6 DL (155/95)

12 HR Push Ups

75 SIngle Unders

C2: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

6 Deadlift (245/165)

12 HSPU

24 DU’s

————-

6 DL (205/125)

12 HSPU

24 DUs

———-

6 DL (155/95)

12 HR Push Ups

75 SIngle Unders

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 2 Rep TNG snatch (2-2-2-2-2)

Touch and go. Full snatch or Power snatch

B: Metcon (Time)

10-8-6-4-2

Power Snatch (135/85)

C2B

———–

10-8-6-4-2

Power Snatch (105/65)

Pull Up

———–

10-8-6-4-2

Power Clean (105/65)

Assisted Pull Up

C: Metcon (No Measure)

Midline Conditioning

———–

EMOMx10

Even: 15/12 Cal Airdyne

Odd: 10 GHDs

Brandon Chapin

Announcements

Tuesday August 23rd 6:30pm Wellness Event at Bon Secours! 5:30 and 6:30pm classes cancelled 8/23.

CrossFit Reaction – CrossFit

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A: Back Squat

20 Minutes to build to your 1-Rep Max!

B: Metcon (AMRAP – Reps)

8 Minute Clock:

Row 1K

50 Wallballs (20/14)

Max reps Burpees in remaining time
“Compete” use 30/16 Compare score to 11/12/15

C: 100 Double Unders (Time)

Complete 100 DU’s/ 300 SU’s for time

D: Handstand Walk

3 Sets of 40ft HS Walk OR

3 Sets of 20 Shoulder Taps

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

ETMOM

20 Min Clock – 3 Min to complete:

3 Burpee O Bar

6 Hang P Clean (135/95)

9 Wall Ball (30/20)

200m Run

1 Min Rest

*Min 19-20 = Max Deadlift (135/95)

Brandon Chapin

Announcements

Tuesday August 23rd 6:30pm Wellness Event at Bon Secours! 5:30 and 6:30pm classes cancelled 8/23.

CrossFit Reaction – CrossFit

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A: Metcon (Weight)

Accessory Strength Cycle

15 Minutes, E3MOM:

6 Slam Ball Clean

8 Weighted Step Ups or Lunges

10 Weighted Sit Up or GHD
Weight for Rx

Slamball 80/50

Step Ups 40/25

Weighted Sit Up 25/ 12 for GHD

B: Metcon (AMRAP – Reps)

In teams of 2:

3K Row

Max Reps Wallballs while partner is rowing. Switch at any time.

20 Minute Cap.
Compare to 12-1-15

Brandon Chapin

Announcements

Tuesday August 23rd 6:30pm Wellness Event at Bon Secours! 5:30 and 6:30pm classes cancelled 8/23.

CrossFit Reaction – CrossFit

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A: Push Press (5-5-5-5-5)

Last 3 sets at same weight.

B: Metcon (AMRAP – Rounds and Reps)

In Teams of 2, Complete 18 Minute AMRAP:

4 Thrusters (155/105)

8 Ring Dips

12 Burpee OTB

24 DU’s

————–

4 Thrusters (115/75)

8 Ring Dips

12 BOTB

24 DU’s

—————

4 Thrusters (95/65)

8 HR Push Ups

12 BOTB

75 Single-Unders
Switch after completing each movement: Partner A completes 4 thrusters, Partner B completes 4 thrusters, etc.

C: Metcon (No Measure)

Cash Out: 100 Sit Ups in teams of 2.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Deadlift (10×3)

EMOMx10

3 Deadlifts on the minute. Stay at same weight throughout set.

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
“Compete” and “Train” 135/95

“Live” 95/65

C: Turkish Get Up (10-10-10)

3 sets of 10 (5 each arm)

Brandon Chapin

CrossFit Reaction – CrossFit

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

[email protected] 85%

[email protected] 95%

B: Metcon (Time)

For Time:

“Compete”

400m Run

8 Burpee

8 Muscle Up

400m Run

12 Burpee

12 C2B

400m Run

16 Burpee

16 Pull Up

————–

“Train”

3 Rounds:

400m Run

12 Burpee

12 C2B

————-

“Live”

3 Rounds

400m Run

12 Burpee

12 Pull Up/Ring Row

C: Metcon (Time)

Airdyne Conditioning

——–

Men: Accumulate 200 Calories

Women: Accumulate 150 Calories
150/100 If using Assault Bike

Brandon Chapin

CrossFit Reaction – CrossFit

Parts “A” and “B” done on a 30 minute clock.

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A: Metcon (Weight)

E2MOMx 18minutes

3 Snatch

5 HSPU

7 Box Jump (24)

————-

“Live”

3 G2OH

5 Deficit Push Up

7 Step Up
You choose weight. Climb if it feels good, but focus on good movement. Stay around 65-75%

B: Snatch

From minutes 18-30 Build to Heavy Single for the day.

C: Metcon (Time)

Comp training

———-

8 Sets:

Every 90seconds, 200m Run. Stay within 5 Seconds each round.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Clean+Hang Clean+Jerk (8×1)

1x Clean+Hang Clean+Jerk

Do not put bar down
Completed as an EMOM for 8 minutes. *Compete division complete Squat Clean*

B: Split Jerk (8×1)

Rest 4 Minutes, then complete as EMOM for 8 minutes to build to heavy Single.

C: Metcon (Time)

For time:

21 Hang Squat Cleans

21 T2B

15 Clean and Jerk

15 T2B

9 Thruster

9 T2B

————-

“Compete” (135/95)

“Train” (115/75)

“Live” (95/65) + Weighted Sit Up