Tuesday 1-9-18

CrossFit Reaction – CrossFit


Front Squat + Back Squat (6-6-6-6-6)

5 sets: 2FS/4BS @ 97.5% FS

here we gooooooo


Metcon (No Measure)

10 Min Z1 WARM DOWN on Bike/Row

Comp Training


Power Snatch (1-1-1-1-1-1-1)

EMOM 7:00

*Start at 70%, add weight each minute. If you miss, drop weight and complete EMOM

Metcon (AMRAP – Reps)

1:00 Max Reps Power Snach @ 85% of above. *do not have to be TNG*


Metcon (Time)

10 Rounds, resting 1:00 after each:

10 Burpee Box Jumps

10 KBS (Orange/Green)
Not redline, just stick to a goal for each set. SHould get faster, not slower.

Accessory Work

Metcon (AMRAP – Reps)

4 Sets:

12 Ring Dips *try to do tempo pace*

1:00 DU’s
Try to go faster on the DU’s

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