C/ Alberto Morgenstern, Edif. Astigi, 2, local 1, 29640, Fuengirola, Málaga.(+34) 658942418info@crossfitfuengirola.com

Archivo de fecha: mayo 2017

FOR TIME: 1x-2x-3x……10x 10x-9x-8x……1x OVERHEAD SQUATS TOES TO BARS

EMOM FOR 8 MINUTES: 1- 15 x KETTLEBELL SWINGS 2- 10 x HANDSTAND PUSH UPS THEN, 4 ROUNDS FOR TIME OF: 20 x DUMBBELL SNATCH 10M. HANDSTAND WALK 15 x DOUBLE UNDERS

4 ROUNDS FOR TIME OF: 5 x POWER CLEANS 15 x PULL UPS 100M. FARMER’S WALK

5 ROUNDS FOR MAX REPS OF: 30″ HANG POWER SNATCH 30″ BURPEES OVER THE BAR 1 MIN REST BETWEEN ROUNDS

“FRAN 3.0″ FOR TIME: 21x-15x-9x THRUSTERS PULL UPS *IF YOU BREAK THE THRUSTERS: 10 x SIT UPS IF YOU BREAK THE PULL UPS: 15 x DOUBLE UNDERS

5 ROUNDS FOR MAX REPS: 30″ MAX DEADLIFTS 30″ MAX BURPEES OVER THE BOX 1′ REST BETWEEN ROUNDS

“TEAM WORKOUT” IN TEAMS OF 3 FOR TIME: 1500M. ROW (2 ATHLETES: FRONT PLANK) 100 x KETTLEBELL SWINGS (2 ATHLETES: HOLLOW) 60 x HANDSTAND PUSH UPS (2 ATHLETES: FARMER’S HOLD) TIME CAP: 15 MINUTES

FOR TIME: 50 x DUMBBELL SNATCH 50 x DOUBLE UNDERS THEN, 5 ROUNDS OF: 5 x POWER CLEANS 7 x PUSH UPS 9 x PULL UPS THEN, 50 x DOUBLE UNDERS 50 x DUMBBELL SNATCH

6 MIN AMRAP: 200M. RUN 10 x OVER THE BOX JUMPS 10 x WALL BALLS 1 MIN REST AND THEN, 6 MIN AMRAP: 3 x RING MUSCLE UPS 5 x FRONT SQUATS 7 x BURPEES OVER THE BAR

EMOM FOR 8 MINUTES: 1 x BAR COMPLEX *BAR COMPLEX: 1 x POWER CLEAN 1 x HANG POWER CLEAN 1 x PUSH JERK 1 x HANG SQUAT CLEAN 1 x SPLIT JERK THEN, TABATA: RING MUSCLE UPS BOX JUMPS PUSH UPS RUSSIAN KETTLEBELL SWINGS

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