מאמרים של: Crossfit Tzafon

Skill:Kipping pull up Advanced:Death by chest to bar Partner WOD: for time60 Dumbbell snatch 22.5/1560 Toes to bar100 Wall ball

Strength:Press find 1RM Beginners: Press 4*5 Add 2.5 kg to previous week Metcon: for time50 Push press 60/42.5Every time you

Technique:Pause clean 3-3-3 stop for 2-3 seconds at the knees60%-65%-70% Clean 4-4-3 70%-75%-80% Metcon: 5 rounds for time10 Power clean

Strength:Deadlift find 1RM Beginners:Deadlift 4*5 Add 5 kg to previous week Metcon: For time21-15-9Deadlift 60%Handstand push upTime cap 9 min

SMWOD: For time1600 m Run50 Kettlebell swing 24/16 75 Lunges100 Sit up150 Double unders100 Sit up 75 Lunges50 Kettlebell swing

Strength:Box squat 5-5-5-555%-60%-65%-70% Beginners:Back squat 4*5 add 5 kg to previous week Metcon: For time150 Wall ball 20/14Every time you

Technique:Snatch pull 4-4-455%-60%-65%Snatch 3-3-3-365%-70%-75%-80% Metcon: 3 rounds for time400m Run7 Hang snatch 60/42.510 Bar muscle up/ 15 Chest to bar

Partner WOD: 3 rounds2 Minute max burpee box jump2 Minute max bike calories2 Minute max deadlift 60%2 Minute max row

Strength:Deficit strict handstand push up 4*5 Metcon: 5 rounds for time75 Double unders5 Push press 50/35Add 5 reps every round

Partner WOD: 25 min AMRAP400m Run20 Power clean 60/42.520 Hand stand push up30 Bike calories* "I go you go" complete