מאמרים של: Crossfit Tzafon

Strength:Push press 5-5-5-5-5Add weight each set Metcon: 4 rounds for time4 Bar muscle up/ 8 Chest to bar pull up16

Skill:Toes to bar Advanced: 12 min EMOM1: 8-12 Toes to bar2: 40 seconds 2 kettlebell over head hold Metcon: 16

  להשוות תוצאות עם יום שלישי 14/05/19 אימון 962  Strength:Front squat 7-7-7-7-755%-60%-65%-70%-72%-72% Metcon: Fran21-15-9Thrusters 42.5/30 kgPull up Option 2: 3

SMWOD: 10 rounds for time15 Kettlebell swing 32/2415 Goblet squat 32/2430 Double unders* Every min do 3 burpee

Skill:1. Hand stand push up2. Kipping handstand push up Advanced: 12 min EMOM1: 6-10 Handstand push up2: 15 V up

Strength:Pause deadlift 4*5 @70% A full stop below the knee for a least 2 seconds Metcon: For time21-15-9Chest to bar

Strength:Front squat 8-8-8-8-855%-60%-65%-70%-70% Metcon: 12 min EMOM1: 12 Thrusters 42.5/302: 12 burpee over the bar3: 12 Calories assault bike/ 15

Skill:Strict ring muscle up Metcon: 7 rounds for time10 Dumbbell snatch 22.5/1510 Box jump10 Toes to bar Option 2: 7

Technique: Hang power clean above the knee3-3-3-3 55%-60%-65%-70% Clean 3-3-3-370%-75%-80%-85% Metcon: 15 min AMRAP400m Run10 Power clean 60/42.550 Double unders

להשוות תוצאות עם אימון 949 יום רביעי 01/05/19 Metcon: Barbara5 Rounds for time:20 Pull ups30 Push ups40 Sit ups (abmat)50