מאמרים של: Crossfit Tzafon

Strength: week 10Back squat 4*3 @90% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict

Technique:High hang clean 4-4-450%-55%-60%Clean 4-4-4-460%-65%-70%-75% Metcon: 4 rounds of 3 AMRAP min work 1 min rest30 Double unders2 Power clean

Strength: week 10Press 4*3 @ 90% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week

Metcon: 7 rounds for time7 Kettlebell swing 32/247 Chest to bar pull up7 Goblet squat7 Toes to bar7 Burpee to

Strength: week 10Deadlift 4*3 @ 90% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to previous week

SMWOD: For time1200 Run75 Pull up150 Push up200 Air squat1200 Run*Bring your vest

Skill:Handstand hold Metcon: 3 min work 1 min rest for each couplet repeat for total 6 rounds10 Burpee10 Kettlebell swing

Strength: week 9Back squat 4*5 @85% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict

Technique:Muscle clean 4-4-4-450%-55%-60%-65%Clean 3-3-3-365%-70%-75%-80%Metcon: 4 rounds for time10 Burpee box jump200 m Run10 Power clean 60/42.5200 m Run

Strength: week 9Press 4*5 @ 85% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week