121, Author at CrossFit 121 - Page 19 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:  1:00 work  30 seconds rest / change plates  Snatches  Min 1: 11  Min 2: 9  Min 3: 7 Min 4: 5  Min 5: 3  5 mins to build to a heavy snatch for the day.  WOD: 30 hang pwr cleans 40,60kg  15 ring dips  200m farmers carry (KB or DB)  20 hpc 15 RD 200m F carry  10 hpc  15 RD  200m F...

STRENGTH:  5x5 sumo deadlifts  WOD:  3 rounds  20 cal row 30 DB snatches  2rounds  25 wall balls  25 box jumps  1round  50 SDHP  50 Abmat sit ups       ...

STRENGTH:  3rm split jerk  WOD:  3 rounds  400m run  1 min rest between  3 rounds  50 double unders  15 HSPUs  3 rounds  200m run  30 sec rest between    ...

STRENGTH:  Every 2 mins complete  10, 8, 6, 4, 2  Squat cleans  Increase weight each set.  Then- 5rm back squat( pause every rep. ) WOD:  250/300m row  40 double unders  ( unbroken)  5 x    ...

STRENGTH:  3rm jerk  WOD:  50 wall ball 25 STOH  50 wall ball every time you break up reps 5 squat cleans     ...

AM:  In teams of 3: 7 min  50 push press (25/35kg)  50 push press (30/45kg)  Max reps ( 35/55kg)  -3 min rest- 7 min  50 front squat (25/35kg)  50 front squat (30/45kg)  Max reps ( 35/55kg)  -3 min rest- 7 min  50 power cleans (25/35kg) 50 power cleans (30/45kg)  Max reps ( 35/55kg)  FINISHER:  10min Max rowing Cals in teams  PM:  Open WOD- 16.5  For...

STRENGTH:  EMOM x 10: 3 x Power Clean + Jerk  EMOM x 10: 3 x Power Snatch  WOD:  25-20-15-10-5 of: Wall Balls -Box Jumps...

STRENGTH: Back Squat: 5 x 5 BB Rows: 5 x 8  WOD:  4 RFT 400m Run 2 Rope Climbs 5 Squat Cleans 60/40   ...

STRENGTH:  Snatch: 4 x 3Snatch Pulls: 3 x 3 WOD: 3 rounds for time:  20 HSPUs’ 20 Box Jumps 20 KB Swings      ...

STRENGTH:  10 min EMOM  1 squat clean 1 front squat  2 min rest 10 min EMOM 1 power clean 2 jerks  WOD:  "Jackie" 1000m row 50 thrusters (20kg)  30 pull ups       ...

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