121, Author at CrossFit 121 - Page 26 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:  4x4 front squats  4x4 clean pulls  WOD:  30 Muscle ups / 50 C2B/ 50 pull ups  EMOM 5 burpees ...

STRENGTH:  3x3 squat snatches  3x3 snatch pulls WOD:  "Beep test"       ...

STRENGTH:  Build to 1rm snatch  WOD:  15 min AMRAP 1,2,3,4,5,6...

STRENGTH: 3x3 Back Squats 3x3 Power Cleans WOD: 3 rounds: 500m Row 30 KB swings (16/24kg) 30 Back Squats (50/70kg) ...

Wednesday 14th October 4x3 squat cleans 4x3 clean pulls WOD: 15 minute AMRAP 8 db snatches each side 10 ttb 30 doubles   Thursday 15th October Front squats 4x4 Snatch pulls 4x4 WOD: 4 rounds 8 muscle ups 25 wall balls   Friday 16th October 3RM Bench press WOD: 2x 8 min AMRAP 30 AD cal 20 ring dips 30 box jumps 5 minutes rest between   Saturday 17th October Partner...

STRENGTH:  Work up to a 1rm power snatch  WOD:  600m run  40 push ups  40 ab mat sit ups  600m run  30 push ups  30 ab mat sit ups  600m run  20 push ups  20 ab mat sit ups         ...

STRENGTH:  Monday 35 mins 3x3 back squats  3x3 power cleans  WOD: 15 min cap 2 ctb 4 deadlifts 90/60 4 ctb 8 deadlifts 6 ctb 12 deadlifts Etc until 10 ctb (20 deadlifts ) and then work back down to 2ctb.       ...

Tuesday 7th October 30 mins to build to a max snatch  3rm pull-up  5 x 5 strict pull ups  WOD: 5 rounds: 4 mins to compete  400m run  20 KB swings  Max muscle ups / chest to bar / chin ups  1 min rest  Wednesday 8th October Strength : 5 x 3 front squats  first rep must be cleaned...

"Eva" 5 rounds  800m run  30 KB swings (24/32kg)  30 pull ups    ...

STRENGTH:  5-5-5-5-5  Front squats  WOD:  30 t2b 40 DB push press  30 slam balls  40 DB power cleans 30 DB sit ups  40 DB step ups  30 Assault bike Cals  1 km Row    ...

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