מאמרים של: Crossfit Tzafon

Technique:Snatch high pull 4-4-460%-65%-70%Snatch 4-4-470%-75%-80% Metcon: 3 rounds for time6 Power snatch 60/42.512 Box jump6 Handstand push upRest 1 min

Strength: week 4Back squat 4*7 @70% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict

Strength: 12 min EMOM1: 5-8 Strict toes to bar2: 6-10 Ring dips Metcon: 20 min EMOM ( 5 rounds)1: 15/12

Strength: week 4Press 4*7 @ 70% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week

Technique:Clean high pull 4-4-460%-65%-70%Clean 4-4-470%-75%-80% Metcon: 14 min EMOM1: Max power clean 60/42.52: Max burpee to targetYour score is the

Strength: week 4Deadlift 4*7 @ 70% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to previous week

Fight Gone Bad – Championship5 rounds, 1 min per station, of: Wall Ball 20/14 Sumo Deadlift High-pull 35/25 Box JumpPush

Technique:Clean & Jerk 4-4-4-460%-65%-70%-75% Metcon: For time30 Power clean & jerk 60/42.5* Every time you stop do 30 Double unders

Strength: week 3Back squat 4*8 @65% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict

Metcon : For timeDouble unders 50-40-30-20-10Burpee 15-20-25-30-35 Partner WOD: 12 min AMRAP200m RunMax handstand push up* Partner 1 starts at