Brandon Chapin
WOD

Wednesday 9-5-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 minutes Box hamstring distraction

ii. 3 sets:

– 10 Banded Deadlift

– 5 perfect push ups

– 10 Hollow body swings

iii. 5 minutes review Push Jerk technique

Strength

Push Jerk (3-3-3-3-3)

Every 2:00 for 10:00

Last three sets at same weight

Conditioning

A: Metcon (AMRAP – Reps)

AMRAP 16:00

RX

In Teams of 2

50 Kcal Bike

25 Deadlifts (185/125)

50 DB Push Press (50/35)

50 Kcal Bike

25 Deadlifts (185/125)

50 TTB

Rx+

In Teams of 2

50 Kcal Bike

25 Deadlifts (275/175)

50 HSPU

50 Kcal Bike

25 Deadlifts (275/175)

50 TTB

**there 250 Reps in one round

Accessory Work

()

Brandon Chapin
Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *