מאמרים של: Crossfit Tzafon

Strength:Push press 5-5-5-5Build to a heavy 5 reps Beginners:Press 4*5 add 2.5 kg to previous week Metcon: 20 min AMRAP5

SMWOD: 2 Rounds for time30 Push up400m Run30 V up400m Run 30 Kettlebell swing 24/16400m Run 30 Goblet squat400m Run

Strength:Front squat 4*7 @70% Metcon: 5 Rounds for time20 Weighted lunges14 Dumbbell push press 22.5/15 Option B: 5 Rounds for

Metcon: 5 Rounds for time400m Run10 Power clean 60/42.550 Double unders Option B: 5 Rounds for time300m Run/ row7 Front

Partner Angie: For time100 Pull up100 Push up100 Sit up100 Air squat*Divide the movement to 10 reps "I go you

Technique:Snatch high pull 4-4-450%-55%-60%Snatch 4-4-460%-70%-75% Metcon: Every 3 min for 5 rounds6 Power snatch 60/42.5200m RunRest until the end of

Strength: Deadlift 4*7 @70% Beginners:Deadlift 4*5 Add 5 kg to previous week Metcon: 15 min EMOM1: Deadlift 3 reps @

Strength:Press 4*8 @65% Beginners: Press 4*5 add 2.5 kg to previous week Metcon: 15 min AMRAP 10 Dumbbell snatch 22.5/15

SMWOD: For timeBuy in: 1600m run30-20-10Front squat 50/35Box jumpToes to barBuy out: 1600m run Option B: For timeBuy in: 1200m

Technique:Pause snatch 3-3-3 ( stop for 2 seconds above the knee)50%-60%-65%Snatch 3-3-365%-70%-75% Metcon: 4 rounds of 3 min AMRAP5 Hang