מאמרים של: Crossfit Tzafon

TECHNIQUE Dual KB/DB practice Dual KB/DB swing:3 sets x 5-10 repstry to increase weight every setrest at least 1 min

STRENGHT Front squat:6 sets x 2 reps @80% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight with good

SKILL accumulate 15-25 reps of quality movement. Try to perform unbroken sets, as soon as technique brakes scale down to

TECHNIQUE E.2.M x 6 sets: 1 Clean DL1 Hang squat clean1 Squat clean up to @ 70-75% of Clean/ 65%

STRENGTH Back squat:6 sets x 4 reps @ 80% scaling:6 sets x 4 reps of tempo (3:0:1:1)try adding weight with

METCON-FOR TIME WITH A PARTNER (CAP=33 MIN) Partner 1 = workPartner 2 = run 400m**switch every time a partner finishes

STRENGTH Front squat:6 sets x 2 reps @80% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight with good

SKILL E.M.O.M x 12 (3 rounds):min 1 = 10-15 kipping/butterfly Pull upsmin 2 = 20-30 sec hollow holdmin 3 =

STRENGTH Paused Deadlift (2 sec pause below the knees): 12-9-6-3 add weight each set, finish @ 80-85%. Rest 2 min

STREGTH Back squat:6 sets x 3 reps @ 80% scaling:6 sets x 3 reps of tempo (3:0:1:1)try adding weight with