מאמרים של: Crossfit Tzafon

TECHNIQUE E.2.M x 6: 2 clean DL1 hang power cleanup to @ 75-80% of clean scaling:perform the same complex with

METCON METCON-AMRAP IN 40 MIN: 5 wall ball shots5 burpee5 KB swing (24/16 kg)5 pull ups5 thrusters (30/20 kg)run 400m/300m/200m

TECHNIQUE E.2.M x 6 sets: 1 Power snatch1 Hang power snatch2 OHS up to @ 70% scaling:perform the same complex

STRENGTH Front squat: 1RM TEST 10-15 reps barbell only5-8 reps @ up to 50%5 reps @ 50%3 reps @ 60%2

SKILL Strict HSPU practice: Accumulate 15-25 quality pressing movement of the following: strict HSPUstrict HSPU with abmathand stand with slow

TECHNIQUE E.2.M x 5 sets: 1 power clean1 hang power clean up to @ 70-75% scailing: 1 hang power clean/

STRENGTH Back squat: 6 sets x 5 reps @ 75% scaling:6 sets x 5 reps of tempo (3:0:1:1)try adding weight

SKILL E.M.O.M x 10: min 1= 3-5 STRICT C2B + 3-8 KIPPING C2Bmin 2= rest scaling: min 1= 3-5 strict

METCON FOR TIME: (cap= 40 min) 50 Box jump (24/20 inch box)50 Jumping pull-ups50 Kettlebell swings (24/16 kg)50 Walking Lunge

SKILL Ring support hold(begginers can work on boxes):4×10-15 sec hold Strict ring dips(begginers can work on boxes):4×3-6 reps for quality