מאמרים של: Crossfit Tzafon

Strength:Overhead squat 6-5-4-3-270%-75%-80%-85%-90%ORFront squat 6-5-4-3-270%-75%-80%-85%-90% Metcon: 15 min AMRAP2 Ring muscle up/ 6 Chest to bar10 Overhead lunges 22.5/ 15

Technique: Block muscle clean ( below the knee ) 3-3-3-3Block clean ( below the knee ) 3-3-3-3 Metcon: 5 rounds

Strength:Bulgarian split squat 8-8-8-8 ( each leg)Add weight each round Metcon: 15 min AMRAP15 Wall ball 20/1415 Push up15 Burpee

Partner WODRunning Clock: 40min Round 1: until 08:00, complete:800m Run150/300 DU/SU Round 2: until 16:00, complete 2 sets of:400m Run25

להשוות תוצאות עם אימון 1073 14/09/19 Strength:Push jerk 5-5-5-5-565%-70%-75%-80%-80% Metcon: Helen3 rounds for time400m Run21 Kettlebell swing 24/1612 Pull up

להשוות תוצאות עם  אימון 1084 14/09/19 Eva 5 rounds for time: 800 m run 30 kettlebell american swing 32/24 kg

SMWOD: For time10 Burpee25 push up 50 Lunges 100 Sit up 150 Air squat*Start with the first movement then each

Strength:Bench press 6-6-6-6-665%-70%-75%-80%-80% Metcon: 5 rounds for time10 Dumbbell push press 22.5/1515 Box jump20 V up Option 2: 5 rounds

Technique:Hang above the knee muscle snatch3-3-3-3Hang above the knee snatch3-3-3-360%-65%-70%-75% Metcon: 15 min AMRAP8 Hang snatch 50/3512 Calories bike/ 15

Strength:Pause back squat 4*5 @ 70%Stop for 3 seconds in half squat and 3 sec on the bottom Metcon: 18