MONDAY 11/5/15- SATURDAY 16/5/15 - CrossFit 121
CrossFit 121 is a community gym run by locals for the locals
CrossFit 121, 121, cross, fit, gym, Cheltenham, Melbourne, Victoria, Chris Hogan, Maria Hogan, training, personal training, myotherapy, cupping, dry needling, remedial massage, remedial, sport injury, treatment
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MONDAY 11/5/15- SATURDAY 16/5/15

17 May MONDAY 11/5/15- SATURDAY 16/5/15

Posted at 12:20h in Workout of the Day by
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Monday 11/5/15

STRENGTH:
3×3 squat clean
max pull ups between sets

 

WOD:
21,15,9
Deadlifts 50/70kg
wall balls 14/20lb
Tuesday 12/5/15

STRENGTH:
3×4 Snatch balance
Handstand /HSPU between sets

WOD:
12 min AMRAP
8 shoulder to over head 30/50kg
12 Ab mat sit ups
8 lateral burpees
Wednesday 13/5/15

STRENGTH:
Back squats 3×4
split jerks 4×3
Snatch pulls 3×4

 

WOD:
EMOM 8 min
10 KB swings
40 m Run (10 m shuttles)

 

Thursday 14/5/15

STRENGTH:
3×3 squat snatch

WOD:
4 rounds for time:
12 HSPU’s
20m OH lunge (10/15kg)
20 Box jumps

 

Friday 15/5/15

STRENGTH:
3×3 front squats
dips between sets

WOD:

30,20,10
DB Thrusters
Pull ups
3x Double unders

Saturday 16/5/15

WOD:

taken from “Regionals team WOD’s”
21,15,9
partner deadlifts
pull ups

 

then:
Teams of 3
200 Power snatches  (25/35kg)

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