מאמרים של: Crossfit Tzafon

Technique:Block below the knee muscle snatch3-3-3-3Block below the knee Power snatch3-3-3-3 Metcon: 4 rounds for time16 Kettlebell snatch (8 each

Strength:Bench press 5-5-5-5-565%-70%-75%-80%-80% Partners WOD: 15 min AMRAP20 Thrusters 42.5/3020 Burpee over the bar" I go you go" Option 2:

Strength:Paused deadlift 4*5 @70% Stop for 3 sec below the knee Beginners:Deadlift 4*5 Add 5 kg to previous week Metcon:

להשוות תוצאות עם יום שבת 27/07/19 אימון 1034 Metcon: Kelly 5 Rounds for time Run 400 meters 30 box jump

Skill:Kipping pull up Advanced: 12 min EMOM1: 10-15 Kipping pull up2: 10-15 Hand release push up Metcon: 15 min EMOM1:

Metcon: For time400 m Run 15-14-13-12-11-10….1 Start each round with the run and then the burpee Option 2: For time400

Strength:Front rack reverse lunges 8-8-8-8 (each leg) Metcon: For timeBuy in: 800 m RunThen 3 rounds60 Double unders20 BurpeeBuy out:

Group SMWOD: For time200 Kettlebell swing 24/16200 Box jump200 Push up200 Air squat200 Sit up200 Lunges200 Burpee200 Double unders200 Pull

Skill:Handstand walk Metcon: E3MOM for 4 rounds8 Dumbbell snatch 22.5/1530 Double unders 200m Run*Rest until the end of the 3

Strength:Deadlift 4*5 @75% Beginners:Deadlift 4*5 add 5 kg to previous week Metcon: 5 rounds10 Deadlift @ 60%12 Burpee over the