MONDAY 18/1/16- WEDNESDAY 20/1/16 - 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 18/1/16- WEDNESDAY 20/1/16

20 Jan MONDAY 18/1/16- WEDNESDAY 20/1/16

Posted at 09:39h in Workout of the Day by
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Monday 18th 

10 min amrap 

30 pwr snatches 35/52 

40/50 rowing cals 

30 Hspu 
Then:
3 rounds 

5 deadlifts 83/125 

10 lat burpees 
Rest 2 mins 
3 rounds 

5 deadlifts 

8 lat burpees 
Rest 2 mins 
5 deadlifts 

6 lat burpees 

Tuesday 19th 

4 x 5 touch n go pwr cleans 60/93 
4 x 5 hang pwr snatches 40/60
4 x 5 thrusters 50/83 

Amrap for 12 min

15 ohs 30/43

15 box jump overs 20/24″ 

Wednesday 20th
Every 2 mins for 10 mins (5 rounds) 

6 front squats 

  • build up across the sets 
    Straight into 10 mins to build to a max squat clean. 
    Wod 

“Elizabeth” 

21 15 9 

Squat cleans 43/60

Ring dips / dips 
Partner emom for 10 min alternating stations 

C2bar / pull ups 

Wall balls