121, Author at CrossFit 121 - Page 32 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: 3x3 Power snatchs 4x3 Snatch pulls 4x3 Front squats   WOD: Run 200m every 90sec (10 rounds)    ...

STRENGTH: 10min to find 1RM Clean & Jerk At 50% weight "death" by C&J and lateral burpees (1st min 1C&J, 1LatBurpee, 2nd min 2C&J, 2LatBurpee, 3rd min 3C&J, 3LatBurpee, etc.) WOD: TABATA: Hand release push ups V-ups box jumps ...

STRENGTH: 3-3-3 Strict Press 2x Max Push press at top weight WOD: 100 Double unders 10,9,8,7,6,5,4,3,2,1 Squat snatch 1,2,3,4,5,6,7,8,9,10 C2B/Pull ups 50 Abmat sit ups ...

STRENGTH: 3x3 Front squat 4x Pull ups/C2B/Muscle ups   WOD: 21,18,15,12,9 Thrusters lateral burpees ...

STRENGTH: 3x3 Squat Snatch 3x HSPU's between sets   WOD: 1km row 1km run 150 Double unders ...

Monday 11/5/15 STRENGTH: 3x3 squat clean max pull ups between sets   WOD: 21,15,9 Deadlifts 50/70kg wall balls 14/20lb Tuesday 12/5/15 STRENGTH: 3x4 Snatch balance Handstand /HSPU between sets WOD: 12 min AMRAP 8 shoulder to over head 30/50kg 12 Ab mat sit ups 8 lateral burpees Wednesday 13/5/15 STRENGTH: Back squats 3x4 split jerks 4x3 Snatch pulls 3x4   WOD: EMOM 8 min 10 KB swings 40 m Run (10 m...

STRENGTH:  1-1-1-1-1 Back squat  WOD:  21,15,9 500m row  HSPU's  Front rack lunges       ...

STRENGTH:  1rm squat clean  Then  3x3 push jerks  WOD:  4 rounds:  # pull ups  50 double Unders  20 KB swings  10 Assault bike cals            ...

STRENGTH:  5-5-3-3-1-1 front squat  WOD:  10 rounds  12 KB swings  8 T2B Then  1000m row  50 thrusters (15/20kg)  30 pull ups       ...

Partner "Bull"  2 rounds  200 Double unders  50 OHS  50 pull ups  1.6km run        ...

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