CrossFit Chain Reaction

05-18-12

Katy — Fri, 18 May 2012 03:54:00 +0000

Strength – Cleans
75% x 5
85% x 3
95% x 1(+)

For time:
20 Sumo Deadlift High Pull, 45#
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 45#/30#
50 Toes to bar
100′ Walking lunge with 45#/25# plate held overhead
150 foot Sprint

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05-17-12

Katy — Thu, 17 May 2012 03:11:08 +0000

Strength – Back Squat
75% x 5
85% x 3
95% x 1(+)

WOD:
Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

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05-16-12

Katy — Wed, 16 May 2012 02:06:19 +0000

Strength – Make-up or skill day

WOD – For time
“Fran”
21-15-9 reps
Thruster, 95#/65#
Pull-ups

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05-15-12

Katy — Tue, 15 May 2012 03:11:58 +0000

Strength – Deadlift
75% x 5
85% x 3
95% x 1(+)

WOD –
Snatch balance 1-1-1-1-1-1-1

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05-14-12

Katy — Mon, 14 May 2012 01:51:40 +0000

Strength – Shoulder Press
75% x 5
85% x 3
95% x 1(+)

WOD – For time:
100 Pull-ups
100 Dumbbell swings, 55#/35#
100 Double-unders
100 Overhead squat, 95#/35#

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05-11-12

Katy — Fri, 11 May 2012 03:12:43 +0000

Strength – Cleans
70% x 3
80% x 3
90% x 3+

WOD – Power clean 1-1-1-1-1-1-1 reps

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05-10-12

Katy — Thu, 10 May 2012 01:58:50 +0000

Strength – Back Squat
70% x 3
80% x 3
90% x 3 +

WOD – Four rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
4 sets of 1 pullup, 1 knees to elbow, 1 pistol each leg
40 pound dumbbell Hang split snatch, 10 reps Left arm
4 sets of 1 pullup, 1 knees to elbow, 1 pistol each leg

Alternate feet in the split snatch sets (right arm, left leg forward, left arm, right leg forward).

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05-09-12

Katy — Wed, 09 May 2012 03:19:50 +0000

WOD – For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

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05-08-12

Katy — Tue, 08 May 2012 01:18:02 +0000

Strength – Cleans
70% x 3
80% x 3
90% x 3+

WOD – 21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump

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05-07-12

Katy — Mon, 07 May 2012 03:30:19 +0000

Strength – Deadlift
70% x 3
80% x 3
90% x 3

WOD – For time:
Run 1000 meters
30 Handstand push-ups
45 lb Sumo Deadlift High Pull, 60 reps

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