יום ראשון 20/10/19 אימון 1119
Strength:Front squat 5-5-5-5+70%-75%-80%-80% Metcon: 20 min AMRAP4 Thrusters 45/306 Toes to bar24 Double unders
מאמרים של: Crossfit Tzafon
יום שבת 19/10/19 אימון 1118
SMWOD: 5 rounds for time800m Run75 Russian kettlebell swing 24/16800m Run100 Push up800m Run125 Sit up800m Run100 Lunges 800m Run75
יום שישי 18/10/19 אימון 1117
Technique:Muscle snatch 4-4-450%-55%-60%Snatch 4-4-465%-70%-75% Metcon: 4 rounds of 3 min work 1 min rest10 Dumbbell power snatch 22.5/1530 Double unders
יום חמישי 17/10/19 אימון 1116
Strength:Deadlift 6-5-4-475%-80%-85%-85% Beginners: Deadlift 4*5 add 5 kg to previous week Metcon: 5 Rounds for time30 Wallball 10 Deadlift 55%
יום רביעי 16/10/19 אימון 1115
Strength:5-5-4-370%-75%-80%-85% Beginners:Press 4*5 add 2.5 kg Metcon: 20 min AMRAP7 Burpee7 Push press 60/42.5200m Run
יום שלישי 15/10/19 אימון 1114
Strength:Back squat 10-8-6-465%-70%-75%-80% Beginners:Back squat 4*5 Add 5 kg to previous week Metcon: 15 min EMOM1: 8 Front squat 55%2:
יום שני 14/10/19 אימון 1113
Metcon: 5 Rounds for time600 m Run30 Kettlebell swing 24/1620 Weighted walking lunges20 Toes to bar Option B: 5 Rounds
יום ראשון 13/10/19 אימון 1112 Open 20.1
Strength:Clean & Jerk 4-4-4-4 Metcon: CrossFit Open 20.110 Rounds for time8 Ground to overhead 42.5/3010 Burpee over the barTime cap:
יום שבת 12/10/19 אימון 1111 The Seven
SMWOD: 7 rounds for time7 Handstand Push-ups7 Thrusters 60/42.5 7 Knees-to-elbows 7 Deadlifts, 110/80 lbs 7 Burpees 7 Kettlebell Swings,
יום שישי 11/10/19 אימון 1110
Strength:Front squat 10-8-6-470%-75%-80%-85% Metcon: For time50-40-30-20-10Double unders/ Single unders (multiple in 2) Sit upThen 50-40-30-20-10 Double unders Air squat