מאמרים של: Crossfit Tzafon

Partner SMWOD: 31 min AMRAP6 Handstand push up8 Deadlift 65%11 Box jump*Partners alternate 400m weighted run* Partner 1 performs the

Strength: 12 min EMOM1: 6-10 Weighted ring row2: 6-10 Strict toes to bar3: 10 Bulgarian split squat right4: 10 Bulgarian

Technique:Muscle snatch 3-3-3-350%-55%-60%-65%Snatch 3-3-3-365%-70%-75%-80% Metcon: For time18-15-12-9-6-3Thrusters 42.5/30Burpee over the bar Option 2: 15 min AMRAP5 Thrusters 30/208 Burpee over

Technique: Hang power clean above the knee3-3-3-3 55%-60%-65%-70% Power clean 3-3-3-370%-75%-80%-85% Metcon: 16 min EMOM1: 12 calories bike2: 6-10 Power

Skill:Kipping pull up Advanced: 12 min EMOMOdd: 8-12 pull upEven: 40 sec Handstand hold Metcon: 18 min AMRAP20 Kettlebell swing

Strength:Overhead squat 10-8-6-4-3Add weight each set Metcon: 5 rounds for time25 Wall ball 20/1410 Toes to bar50 Double unders

להשוות עם יום חמישי 06/09/18 אימון 718 Strength:Sumo deadlift 10-10-10-1050%-55%-60%-60% Metcon: Diane 21-15-9Deadlift 100/70 kgHandstand push up Option 2: 4

האימון של היום הוא הבאנצ'מרק הראשון שעשינו ב 14/01/17 אימון 028,להשוות עם אימון  774 03/11/18 WOD: Filthy FiftyFor time:50 Box

להשוות תוצאות עם אימון 435 02/03/18 Strength:Front squat 10-10-10-10 50%-55%-60%-60% The chief: 3 min AMRAP3 Power clean 60/42.56 Push up9

Strength: 15 min EMOM1: 5-8 Strict toes to bar2: 5-8 Strict ring dips3: 45 sec Farmers carry Metcon: 14 min