מאמרים של: Crossfit Tzafon

SMWOD: 4 rounds for time800 m Run50 Push up100 Sit up150 Air squat

Skill:Handstand walk Metcon: 4 rounds for time10 Bar muscle up/ Pull up20 Calories Bike/ Row30 Wall ball 20/14Time cap 20

Strength: week 1Back squat 4*10 @55% last set max reps Beginners:Back squat 4*5 add 5 kg to previous week Strict

Technique:Muscle clean 4-4-450%-60%-65%Clean 4-4-470%-75%-80% Metcon: 4 rounds for time7 Power clean 60/42.5 15 Calories bike/ 20 Row 20 V up50

Strength:Press 4*10 @ 55% the last set is for max reps.Beginners:Press 4*5 add 2.5 kg to previous week Hollow hold4*45

Technique: Pause snatch 3-3-3 stop for 2-3 seconds at the knees60%-65%-70% Snatch 4-4-3 70%-75%-80% Metcon: 7 rounds for time7 Hang

אנחנו מתחילים תוכנית כוח חדשה השבוע שתימשך ב 12 השבועות הקרובים.התוכנית בנויה על עלייה הדרגתית במשקלי העבודה ובמקביל ירידה בכמות

Partners SMWOD: 3 rounds ofIn 4 minutes complete400 m RunMax bike caloriesThen:In 4 minutes complete400 m RunMax row caloriesThen:In 4

Technique:Clean and jerk 5-5-5Build the weight and warmup for the main workout Metcon: Open 20.4 30 box jumps15 clean and

Strength:Back squat find 1RM Beginners:Back squat 4*5 add 5 kg to previous week Metcon: For time10-9-8-7…1Front rack lunges 60/42.530 Double