מאמרים של: Crossfit Tzafon

Technique:Snatch 5-4-3-365%-70%-75%-80% Metcon: 14 min AMRAP7 Power snatch 50/3510 Box jump10 Push up Option B: 14 min AMRAP10 Ground to

Technique:Clean 5-5-4-365%-70%-75%-80% Metcon: For time21-15-9Power clean 60/42.5Burpee pull up400m Run after each round Option B: For time15-10-6Hang Power clean/ front

Strength:Press 5-5-5-5+70%-75%-80%-80%Last set max reps Beginners:Press 4*5 Add 2.5 kg to previous week Metcon: for time40-30-20-10Dumbbell push press 22.5/15Weighted lunges

Strength:Deadlift 4*5 @80% Beginners:Deadlift 4*5 Add 5 kg to previous week Partner WOD: 2 rounds2 Minute max russian kettlebell swing

SMWOD: For time1600 m Run50 Thrusters 30/2050 Pull up50 Wall ball50 Push up50 Lunges1600 m Run

Technique:Snatch 4-4-4-4 Metcon: 4 rounds for time10 Hang power snatch 50/3510 Burpee over the bar50 Double unders Option B: 4

Strength:Tempo back squat 5-5-5-5 52×260%-65%-70%-70%5 sec on the way down2 sec hold at the bottomgo up as fast as possible2

Strength: Every 90 seconds for 10 rounds1: 5 Strict deficit handstand push up2: 5 Strict weighted pull up*Only 1 movement

Metcon: 5 rounds for time10 Hang clean 50/3515 Toes to bar25 Wall ball 20/14400 m Run Option B: 5 rounds

Strength: Deadlift 4*6 @75% Beginners:Deadlift 4*5 Add 5 kg to previous week Partner WOD: 4 rounds2 Minute max deadlift @55%2