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

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

3 Rounds for Time:

400m Run

20 Slamball Overheads

20 Weighted Lunge steps

20 HR Push Ups

400m Run

Rest= 3 Minutes between Rounds
30min Time cap

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Reps)

2 Rounds for max reps:

Min 0-4

400m Run

Max reps G2OH (135/95)

-Rest 1 min

Min 5-9

400m Run

Max reps HSPU

-Rest 1 min

Min 10-14

400m Run

Max reps Box jump overs (24/20)

-Rest 1 min. Repeat.

———-

“Live”

Sub Thruster (95/65)

Sub HR Push Up

Sub Box Step Overs
Sub 500m row if you’d like

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

Teams of 2:

50-40-30-20-10

Calorie Row

Wall Ball (20/14)

Burpee
Switch at any time.

Metcon (No Measure)

Accesory

——-

10min EMOM

Even: 12 Ring Row or 6 strict pull up

Odd: 12 Strict DB press

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (5-4-3-2-2)

50%x5

60%x4

70%x3

80% 2×2

B: Macho Man (AMRAP – Rounds and Reps)

20Min EMOM/ AMRAP

3 Power Clean

3 Front Squat

3 Push Jerk

“Compete”

EMOM

(155+/115+)

——-

“Train”

AMRAP

(135/95)

——

“Live”

Every *2* Minutes complete:

3 Power Clean/ DB Clean

3 Front Squat

3 S2OH
**Climb in weight. Goal is max rounds, 20min Cap.

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

21/15/9

2100m Row

21 Push Press (95/65)

21 Toe to Bar

1500m Row

15 Push Press (95/65)

15 Toe to Bar

900m Row

9 Push Press (95/65)

9 Toe to Bar

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Reps)

In teams of 2, complete 3 Rounds for max reps:

4 Minutes Row Kcal

4 Minutes Slam Ball Cleans (50/30)

4 Minutes T2B



**Partners will alternate each minute**
Courtesy of Mimi “The Picture Queen” Bailey

Brandon Chapin

CrossFit Reaction – CrossFit

Parts A and B done on a 20 Minute Clock:

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A: Metcon (Weight)

EMOMx 12 Minutes:

“Compete”

Min 1: 30 DU’s

Min 2: 3 Position snatch (High hang- below knee- ground)

———

“Train”

Min 1: 30 DU’s

Min 2: 2x TNG Snatch

———

“Live”

Min 1: 30seconds Jump Rope

Min 2: 2x Power Clean
*You choose weight*

B: Snatch (1-1-1-1-1)

Spend remaining time building to a heavy single Snatch/ Clean

C: Metcon (Calories)

Conditioning:

—–

10 Minutes max calorie Row or Airdyne:

Every minute complete 5 KBS

Brandon Chapin

CrossFit Reaction – CrossFit

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

50%x5

60%x5

70%x3x5

B: Metcon (AMRAP – Rounds)

“The Chapin Shuffle”

E2MOM for max Rounds:

200m Run

10 Burpees
20 Min Cap

C: Metcon (No Measure)

Comp Training

——–

10-10-10

Ring Dips

Step Ups

GHD

*Weighted if possible*