יום שישי 20/12/19 אימון 1179
Technique:Clean Pull 4-4-460%-65%-70%Clean 3-3-3-370%-75%-80%-85% Metcon: 15 min AMRAP400 m Run10 Power clean 60/42.515 Box jump Option 2: 15 min AMRAP400
מאמרים של: Crossfit Tzafon
יום חמישי 19/12/19 אימון 1178
Strength: week 7Back squat 4*4 @85% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict
יום רביעי 18/12/19 אימון 1177
Strength: 12 min EMOM1) 30-45 sec L sit hold2) 10 Elevated feet ring rows 3) 15 V ups4) 30-45 sec
יום שלישי 17/12/19 אימון 1176
Strength: week 7Press 4*4 @ 85% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week
יום שני 16/12/19 אימון 1175
Strength:Overhead squat 10-10-10-10Build to a moderate weightOrFront squat 10-10-10-10Build to a moderate weight Metcon: 4 rounds of 3 min work
יום ראשון 15/12/19 אימון 1174
Strength: week 7Deadlift 4*4 @ 85% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to previous week
יום שבת 14/12/19 אימון 1173
SMWOD: For time2000 m Run50 Pull up100 Push up150 Air squat 2000 m Run *If you have a vest use
יום חמישי 12/12/19 אימון 1172
Strength: week 6Back squat 4*5 @80% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict
יום רביעי 11/12/19 אימון 1171
Metcon: 2 rounds for time25 Kettlebell swing 24/16400 m Run25 Goblet squat 24/16400 m Run 25 Weighted Push up 400
יום שלישי 10/12/19 אימון 1170
Strength: week 6Press 4*5 @ 80% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week