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

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

1200m MB Run (3 laps)

20 Burpees

20 Overhead Plate Lunges (45/25)

800m MB Run (2 laps)

40 Burpees

40 OH Lunges

400m MB Run (1 lap)

60 Burpee

60 OH Lunges
Partners must run together and may pass the Medicine ball at any time. **Must complete burpees at least 5 at a time**

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (2 Rounds for reps)

On a running clock:

0-5 AMRAP Cindy

5-10 800m Run

10-15 AMRAP Cindy

15-20 1K Row

*Wear weight vest if you see fit*
Your score is total reps completed of Cindy. Start over for 2nd round of Cindy.

B: Back Squat (3-3-3)

[email protected] 90%