CROSSFITNESS MIERCOLES

WARM UP 30"x5'

40 SU

10 AIR SQUATS

 

Al terminar

CLEAN JUMP 3x6

CLEAN PULL 3X6

HIGH HANG POWER CLEAN 3X6

WEIGHTLIFTING

5-4-3-2-1

SQUAT CLEANS

El objetivo es incrementar la carga en cada serie de ser posible

STRENGTH

4 ROUNDS

5 FRONT SQUATS

12-25 BACK EXTENSIONS (unbroken)

 

WOD 21-15-9 X TIEMPO

POWER CLEAN

BURPEE

SITUPS

CROSSFITNESS MARTES

WARM UP 30"X5'

5 PUSH UPS

5 AIR SQUATS

5 SIT UPS

GYMNASTICS

EMOM 10'

MIN 1: 10-15 T2B

MIN 2: 10-15 HSPU

descansar 2 minutos

EMOM 10'

MIN 1: 10-30" L SIT

MIN 2: 5 MUSCLE UP o DIPS

ENDURANCE time cap 25'

FAST MOUNTAIN CLIMBER

150-100-50-100-150

CROSSFITNESS MIERCOLES

WARM UP 30"x5'

40 SU

10 AIR SQUATS

 

Al terminar

CLEAN JUMP 3x6

CLEAN PULL 3X6

HIGH HANG POWER CLEAN 3X6

WEIGHTLIFTING

5-4-3-2-1

SQUAT CLEANS

El objetivo es incrementar la carga en cada serie de ser posible

STRENGTH

4 ROUNDS

5 FRONT SQUATS

12-25 BACK EXTENSIONS (unbroken)

 

WOD 21-15-9 X TIEMPO

POWER CLEAN

BURPEE

SITUPS

CROSSFITNESS JUEVES

WARM UP

TROTE 3'

4 RONDAS:

WINDMILL 5-5

WALKOUT 5

Z PRESS 10

STRENGTH

BENCH PRESS 5X10

BACK SQUAT 5X10

WOD

CONDITIONING

4 Sets

AMRAP 2 Min

9 DEVIL PRESS

MAX BOX JUMP OVER

 

Descansar 1 minuto entre sets

 

Dumbbells - 2 x 22,5/15 kg

Box - 60/50 cm

CROSSFITNESS VIERNES

WARM UP

FOAM ROLLER 30" x segmento corporal

 

Luego de eso

Practica turkish get up

WOD MLK (martin luther king) MEMORIAL WORKOUT

X TIEMPO

15 Turkish Get-Ups (alternating) (50-35 LBS)

LUEGO, 1 Round:

19 Pike Push-Ups (24/20 in box)

29 Burpees

LUEGO 2 Rounds:

19  Swings (50-35 LBS)

55 Hollow Rocks

LUEGO, 1 Round:

19 Goblet Squats (50-35 LBS)

63 Mountain Climbers

LUEGO, 2 Rounds:

19 Swings (50-35 LBS)

86 Air Squats

FINALMENTE, 3 Rounds:

35 Sumo Deadlift High-Pulls (50-35 LBS)

39 Lying Toe Touches (alternating)

HORARIO

lunes a viernes

6:00am-9:00 am

6:00pm-9:00 pm

sabados y festivos

8:00am-10:00 am

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UBICACION

​cra 5 # 15-61

barrio la fortuna
funza-cundinamarca
streetfitness1ce@yahoo.es