121, Author at CrossFit 121 - Page 21 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:  3x5 strict press  Push press with top weight  WOD:  EMOM:  Odd : 5 burpees max muscle ups/ c2b/ pull ups  Even: 5 burpees 10 box jumps    ...

WOD: 5 rounds 15 S2OH (35/50kg)  20 T2B  25 deadlifts  50 double unders STRENGTH:  5x5 back squats    ...

STRENGTH:  Work up to a 3RM snatch  Snatch pulls 3x4 (at same weight as 3rm) WOD: 12 min AMRAP 12 OHS (30/43) 12 box jumps 200m run...

STRENGTH:  EMOM 10 min  1 cluster, 1 thruster  Increase weight over 10 rounds  Straight into 5 min to find a 1rm thruster  WOD:  1  15 min cap  40,30,20,10  Rowing Cals  Wall balls  2.  7 min AMRAP 10 pull ups  10 v-ups  10 goblet squats       ...

STRENGTH:  3x5 back squats  WOD:  15 min AMRAP  5 muscle ups / 10 C2B or Pull ups  10 front rack lunges 40/60kg  200m run    ...

STRENGTH: 5x2 push jerk WOD:  AMRAP 7 minutes following the rep scheme below:  Clean and jerk, 3 reps (42.5/60kg)  3 Toes-to-bar  Clean and jerk, 6 reps  6 Toes-to-bar  Clean and jerk, 9 reps  9 Toes-to-bar  Clean and jerk, 12 reps  12 Toes-to-bar  Clean and jerk, 15 reps  15 Toes-to-bar  Clean and jerk, 18 reps  18 Toes-to-bar…   If you complete the...

STRENGTH:EMOM: for 10 min   8-10 touch and go power cleans 10-15 min to find a 1RM front squat (weight must be cleaned, either power or full) WOD:  7 min AMRAP  3-6-9-12-15-18 . . . .  DB Front squats   30 Double Unders...

WOD: 12 min AMRAP 4 HSPU’s  10 box jumps 10 Russian swings (20/28) Each round the HSPU’s increase by 2 reps 4 ,6, 8, 10, 12…etc STRENGTH: 2 min to complete x10 rounds  6 deadlifts  6 push ups  Each 2 mins go up by 2 reps       ...

STRENGTH:  3x3 OHS  WOD:  open WOD 13.1 17 min AMRAP 40 burpees  30 snatches (20/35kg)  30 burpees (35/60kg)  20 burpees  30 snatches (45/75kg)  10 burpees  Max snatches in remaining time (55/95kg)       ...

Thursday STRENGTH:  EMOM 10 min  5 touch & go snatches  10 min to find a 1rm snatch  WOD:  open WOD 11.4 10 min AMRAP  60 bar facing burpees 30 OHS 40/55kg 10 muscle ups  Friday  STRENGTH: 5x5 deadlifts  WOD:  20 min  Indian file  10 T2B  10 box jumps 30 double unders  45 sec rest    ...

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