מאמרים של: Crossfit Tzafon

Strength:Deadlift find 1RM Metcon: 12 min AMRAP12 Burpee6 Handstand push up30 Double uners

SMWOD: 4 rounds for time800m Run4 Rounds of Cindy *Bring your vest* Cindy5 Pull up10 Push up15 Air squat

Skill:Hand stand push up Advanced: Deficit handstand push up Partner WOD: 16 min AMRAP6 Push press 50/3512 Box jump*Partner 1

Strength: week 11Back squat 4*5 @65% Beginners:Back squat 4*5 add 5 kg to previous week Strict pull up:1. Find your

Metcon: For time12 Bike calories/ 16 row50 Burpee 12 Bike calories/ 16 row50 Air squat12 Bike calories/ 16 row50 Push

Strength: week 11 deloadPress 4*5 @ 65%Beginners:Press 4*5 add 2.5 kg to previous week Hollow hold4*45 Seconds Metcon: 4 rounds

Strength:Hip thrust 10-10-10-10 Metcon: 3 rounds for time15 Pull up20 Box jump30 Wall ball 20/14

Strength: week 11 deloadDeload deadlift 4*5 @ 65% Beginners:Deadlift 4*5 add 5 kg to previous week Ring Dips:Find your max

Technique:Snatch pull 3-3-3-360%-65%-70%-75%Snatch 3-3-3-360%-65%-70%-75% Metcon: 6 rounds for time50 Double unders10 Dumbbell snatch 22.5/15 Option 2: 6 rounds for time100