121, Author at CrossFit 121 - Page 18 of 114
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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Author: 121

STRENGTH:  1-1-1-1-1 Snatch balance  OHS  WOD:  "Annie" 50-40-30-20-10 Double unders  Abmat sit ups ...

STRENGTH: 3 EMOM6 Strict press 3 EMOM 4 Strict press 3 EMOM 2 strict press Work to heavy 1rm strict press 1 set max push press at this weight 1 set max push jerk at the weight WOD:  10 power cleans 50/70 10 Pull-ups  10 burpees 9 power cleans 9 pull-ups  9 burpees  8,7...

STRENGTH:  Every 90sec  for 10 rounds  5 back squats  Then 5-10 min to find a 1RM for today  WOD:  20 min AMRAP  2 rope climbs  12 KB swings  15 box jumps  200m run         ...

ANZAC DAY:  WOD:  "Wood" 5 rounds  400 m run  10 burpee box jumps  10 SDHP (30/42.5kg)  10 thrusters (30/42.5kg)  1 min rest between rounds    ...

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...

STRENGTH:  6 sets Hang snatch + snatch + 2 overhead squats WOD: Amrap for 6 mins  10 burpees box jump overs  15 hspu  20 T2Bar  25 swings 16/24kg  30 double unders  Rest 4 mins, and repeat.  start the second amrap from where you finish the first.    ...

STRENGTH: 5 sets Hang clean + clean Then: 3rm back squat  WOD: 5rounds: 5 muscle ups (10 pull ups)  15 burpees  12 min cap. ...

STRENGTH:  5rm bench press 5x Max dips between warm up sets  WOD:  30 min AMRAP In pairs:  400m run  10-20 pull ups  25 wall balls       ...

STRENGTH:  3-3-3 back squat  WOD:  In pairs  4 round (2 round each) 6 power clean  6 bar facing burpees 4 rounds  (2 round each) 6 jerks 9 box jumps  4 rounds  (2 round each) 6 thrusters  12 C2B  2 rounds  (1 round each) 9 power cleans  12 bar facing burpees 2 rounds  (1 round each) 9 jerks  15 box jumps  2 rounds  (1 round...

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