מאמרים של: Crossfit Tzafon

Technique:High hang muscle snatch 3-3-3-3High hang snatch 3-3-3-3 Metcon: 3 rounds of 4 min work400m Run10 Power snatch 50/3520 Box

Strength:Stiff leg deadlift 10-10-10-10 Metcon: 16 min EMOM1: 9/12 Calories bike/ 11/15 row2: 8-12 Burpee3: 20-30 Air squat4: 20 Kettlebell

Strength:Strict handstand push up100%-70%-60%-50%-50% Scaled:1. shorten the range of motion with a abmat2. Negative HSPU 3 sec on the way

להשוות את התוצאה ל 30/10/18 אימון 772 Strength:Back rack reverse lunges 10-10-10-10 ( 5 each leg) Metcon: KarenFor time:150 Wall

SMWOD: 8 rounds for time8 Burpee8 Box jump8 Pull up8 Thrusters 40/27.58 Toes to bar

Strength:Bench press 8-8-8-8Add weight each set Partner WOD: 20 min AMRAP20 Dumbbell double clean 22.5/1540 Push up60 Wall ball sit

Strength:Back squat find 1RMOr Back squat 4*5 add 5 kg Metcon: For time10-9-8-7-6-5-4-3-2-1Front squat 60/42.5Burpee over the bar

Technique:Muscle clean 3-3-3-355%-60%-65%-70%Clean 3-3-3-370%-75%-80%-85% Partner WOD: 3 rounds of 4 minute work 1 minute restMax power clean 60/42.5200 m Run*

Strength:Press find 1RM Metcon: 15 min AMRAP10 Bike calories20 Box jump10 Ring dips20 Wall ball 20/1410 Handstand push up

Skill:Toes to bar Advanced: 12 min EMOM1: 8-12 Toes to bar2: 40 sec Supermen hold Metcon: 4 rounds for time400m