CROSSFITNESS MIERCOLES

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WARM UP 30"x5'

40 SU

10 AIR SQUATS

 

Al terminar

CLEAN JUMP 3x6

CLEAN PULL 3X6

HIGH HANG POWER CLEAN 3X6

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WEIGHTLIFTING

5-4-3-2-1

SQUAT CLEANS

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

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STRENGTH

4 ROUNDS

5 FRONT SQUATS

12-25 BACK EXTENSIONS (unbroken)

 

WOD 21-15-9 X TIEMPO

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POWER CLEAN

BURPEE

SITUPS

CROSSFITNESS MARTES

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WARM UP 30"X5'

5 PUSH UPS

5 AIR SQUATS

5 SIT UPS

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GYMNASTICS

EMOM 10'

MIN 1: 10-15 T2B

MIN 2: 10-15 HSPU

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descansar 2 minutos

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EMOM 10'

MIN 1: 10-30" L SIT

MIN 2: 5 MUSCLE UP o DIPS

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ENDURANCE time cap 25'

FAST MOUNTAIN CLIMBER

150-100-50-100-150

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CROSSFITNESS MIERCOLES

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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

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POWER CLEAN

BURPEE

SITUPS

CROSSFITNESS JUEVES

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WARM UP

TROTE 3'

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4 RONDAS:

WINDMILL 5-5

WALKOUT 5

Z PRESS 10

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STRENGTH

BENCH PRESS 5X10

BACK SQUAT 5X10

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WOD

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CONDITIONING

4 Sets

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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

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CROSSFITNESS VIERNES

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WARM UP

FOAM ROLLER 30" x segmento corporal

 

Luego de eso

Practica turkish get up

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WOD MLK (martin luther king) MEMORIAL WORKOUT

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X TIEMPO

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

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LUEGO, 1 Round:

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

29 Burpees

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LUEGO 2 Rounds:

19  Swings (50-35 LBS)

55 Hollow Rocks

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LUEGO, 1 Round:

19 Goblet Squats (50-35 LBS)

63 Mountain Climbers

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LUEGO, 2 Rounds:

19 Swings (50-35 LBS)

86 Air Squats

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FINALMENTE, 3 Rounds:

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

39 Lying Toe Touches (alternating)

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