Brandon Chapin

CrossFit Reaction – CrossFit

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A: Overhead Squat (3-3-3-3-3-3)

6×3: Last 3 sets at same weight

B: Metcon (Time)

For time:

3-6-9-12-15

G2OH

T2B

———

“Train” = G2OH (115/85)

“Live” = G2OH (95/65) OR Slamballs (30/20)

“Compete” = Snatch (115/75)

C: Metcon (Time)

Conditioning

———–

3 Sets:

1 Mile Airdyne

Rest 3 Minutes
Goal each set:

Men: 70 RPM

Women: 60 RPM

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 5 Rep Power Clean TnG (5-5-5-5)

5 Reps touch and Go
E2MOMx 8 minutes (4 sets): Climb in weight each set.

B: Frelen (Time)

3 Rounds for Time:

“Train”

400m Run

15 KB Thruster (Yellow/Red)

15 Pull Ups

——–

“Live”

400m Run

15 KB Thruster

15 Band-assisted Pull Ups

———

“Compete”

400m Run

15 KB Thruster (Green/Yellow)

15 Pull Ups
Substitute Dumbells if need be

C: Metcon (No Measure)

Accessory:

EMOM x 8:

Even: 10 Banded Face Pulls + 5 Ring Dip

Odd: 10 GHDs/ Weighted Sit Ups

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

20 Min AMRAP

+ 1 After Each Round

1 Lunge (115/85)

2 Front Squat (115/85)

3 Push Press (115/85)

4 Toe to Bar

2,3,4,5 → 3,4,5,6 → 4,5,6,7 etc…

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

3 Rounds for Time:

“Compete”

20 DB Hang Squat Cleans (45/30)

20 Burpees

800m Run

————-

“Train”

20 Slam Balls (30/20)

20 Burpees

800m Run

————

“Live”

15 Slamballs

15 Burpees

800m Run

B: 30 Pull Ups (Time)

30 Pull Ups / C2B

for time
C2B = Rx+

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Front Squat (5-5-5)

5 @ 60

5 @ 65

5 @ 70% of Back Squat Max

B: Metcon (Time)

In teams of 2, complete 10 Rounds each:

1 Rope Climb

5 Wall Ball (30/20)

8 Box Jump

———-

3 Rope pull-to-stand

5 Wall Ball (20/16)

8 Box Jump

———

3 Ring Row

5 Wall Ball (20/14)

8 Box Jump
Partners switch after each round

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

30 Burpee

60 KBS

30 Burpee

**On the Minute, complete 3 Thruster

“Train” Green/Yellow+ 115/85

“Live” Yellow/Red+ 95/65
20 minute cap

B: Metcon (Time)

Conditioning

———

2 Sets:

800m Run

800m Row

*20 Min Cap*
Goal:

“Compete” Sub 15

“Train” Sub 17

“Live” Sub 20

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)