TUESDAY 6/10/15- THURSDAY 8/10/15 - 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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TUESDAY 6/10/15- THURSDAY 8/10/15

08 Oct TUESDAY 6/10/15- THURSDAY 8/10/15

Posted at 11:32h in Workout of the Day by
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Tuesday 7th October
30 mins to build to a max snatch 

3rm pull-up 

5 x 5 strict pull ups 
WOD:

5 rounds:

4 mins to compete 

400m run 

20 KB swings 

Max muscle ups / chest to bar / chin ups 

1 min rest 

Wednesday 8th October

Strength :

5 x 3 front squats 

  • first rep must be cleaned from the hang. 

Then:

Split Jerk practice /Heavy single split jerks 

WOD: 

3 rounds: 

100 double unders 

15 C&J 40/60 

(15 min cap )

Thursday 9th October

STRENGTH:

10 mins to build to a 

1rm push press

WOD: 

In teams of 3:

30min amrap 

30 pull ups

20 DB thrusters 

30 hspu 

20 power cleans 

30 box jumps

20 STOH 

30 pistols 

20 KB swings 24/32

30 ring push ups