Brandon Chapin
WOD

Wednesday 7-11-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 5 mins mobility

II. 400m jog

III. Barbell warm-up:

– Elbow raises

– Bent over row

– Muscle Clean + Press

IV. Weightlifting warmup (with light weight)

– deadlift + hang + power clean and jerk

A.: Power Clean and Jerk (15 Minutes to build to Max )

1x Power Clean and Jerk

B.: Metcon (AMRAP – Reps)

12 Minute EMOM

Even: Max Reps Front Squats (95/65)

Odd 200m Run

Score=Reps of lowest round

Rx+OHS @115/75

C.: Deadlift (5-5-5-5)

Every 2:30, for 10 minutes

4 sets

Deadlift x 5 reps @ 75% of 1RM

Weightlifting

Brandon Chapin
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