יום שלישי 19/11/19 אימון 1149
Strength: week 3Press 4*8 @ 65% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week
מאמרים של: Crossfit Tzafon
יום שני 18/11/19 אימון 1148
Technique:Slow pull snatch 3-3-350%-55%-60%Snatch 4-4-465%-70%-75% Metcon: for 5 rounds every 150 seconds complete200 m Run8 Hang power snatch 50/35 kgWhen
יום ראשון 17/11/19 אימון 1147
Strength: week 3Deadlift 4*8 @ 65% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to previous week
יום שבת 16/11/19 אימון 1146
Partner SMWOD: 3 rounds for time1000 m Run60 Front rack lunges 40/ 27.560 Pull up* Run together then " I
יום שישי 15/11/19 אימון 1145
Strength:Floor press 10-8-6-4-365%-70%-75%-80%-85% Metcon: 4 rounds for time10 Dumbbell push press 22.5/15 20 Burpee30 Wall ball shots 20/14 Option B:4
יום חמישי 14/11/19 אימון 1144
Strength: week 2Back squat 4*9 @60% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict
יום רביעי 13/11/19 אימון 1143
Technique:Tall snatch 3-3-3Or Dip power snatch 3-3-3Snatch 4-4-460%-70%-75% Metcon: 3 rounds for time10 Snatch 60/42.515 Box jump 400m Run Option
יום שלישי 12/11/19 אימון 1142
Strength: week 2Press 4*9 @ 60% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week
יום שני 11/11/19 אימון 1141
Technique:Tall clean 3-3-3Or if you can't go down to a full squatDip power clean 3-3-3Clean 4-4-460%-70%-75% Metcon: 3 rounds200 m
יום ראשון 10/11/19 אימון 1140
Strength: week 2Deadlift 4*9 @ 60% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to previous week