Brandon Chapin
WOD

Tuesday 12-5-17

CrossFit Reaction – CrossFit

Weightlifting

Metcon (Weight)

2 Squat Clean + 2 Jerk
Complete one set every 2:00 for 10:00, climbing in weight to challenging set..

Conditioning

Metcon (Time)

For time:

5 Strict Pull Up

25 DL (225/155) (+275/185)

5 Wall Walks (+40′ HSW)

25 Front Rack Lunge steps (95/65) (+135/95)

25 V-Ups

5 Strict Pull Ups
*Pulling options: 100′ Rope Machine or 3 Rope Climbs

**Goal: sub 15:00

Comp Training

Skill

Metcon (Time)

Complete 25 Strict Deficit HSPU for time

*20 DU’s every break

Strength

Metcon (Weight)

A. 5×5 Jerk Drives **Heavy as possible, should be 105-110% of jerk

B. 5×5 Bent Over Row, single-arm

Brandon Chapin
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