MONDAY 18/4/16 - TUESDAY 19/4/16 - WEDNEADAY 20/4/16 - 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 18/4/16 – TUESDAY 19/4/16 – WEDNEADAY 20/4/16

21 Apr MONDAY 18/4/16 – TUESDAY 19/4/16 – WEDNEADAY 20/4/16

Posted at 06:18h in Workout of the Day by
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Monday: 

STRENGTH: 

Ever 90 sec: x 10

1 power clean , 1 squat clean, 1 front squat 
WOD: 

5 rounds: 

15 wall balls 

15 v-ups 

15 deadlifts 
Finish: strict pull ups & dips 
Tuesday: 

WOD1: 

15 min  EMOM 

1st min 12/15 rowing Cals

2nd min 15 Toes to bar

3rd min rest 

Repeat 
STRENGTH: 

3-3-3-2-2-2 Back squats 
WOD2:

12 min AMRAP

12 DB snatches 

12 DB lunges 

12 Abmat sit ups 
Wednesday: 

WOD: 

In pairs 

400m run/sprint 

Alternate 

8 runs each 
STRENGTH: 

4×5 bench press 

4×5 bent over row 
WOD: 

8 Min EMOM 

3 thrusters ( increase weight)