מאמרים של: Crossfit Tzafon

Technique:Block clean 4-4-4Clean 3-3-3 Metcon: 12 min AMRAP5 Stict pull up10 Hang power clean 50/35 Option B: 12 min AMRAP10

Strength: Snatch grip press 5-5-5-5Build to a heavy set Beginners: Press 4*5 Add 2.5 kg to previous week Metcon: For

SMWODPartner WOD: 5 Rounds for time400m Weighted run 20/1030 Back squat 60/40 (from the rig or stands)30 BurpeeComplete the run

Strength:Thrusters 10-10-10-10Build to a heavy set Metcon: For time18-15-12-9Thrusters 42.5/30Russian kettlebell swing 24/16 Option B: 5 rounds for time 9

Metcon: 5 rounds45 seconds work 15 seconds restMax strict toes to barMax BurpeeMax Air squatMax Push upMax bike caloriesRest 2

להשוות תוצאות עם אימון 968 20/05/19 Strength:1: Find 1RM weighted pull upOr3: Find max hang time from the pull up

Technique:Power clean + Hang squat clean + Squat cleanBuild to a heavy complex Metcon: 3 rounds for time100 Double unders5

Strength:Deadlift 10-10-10-1055%-60%-65%-70% Beginners: Deadlift 4*5 Add 5 kg to previous week Metcon: Every 90 seconds for 5 rounds200m SprintMax burpee

Strength:Front rack lunges 10-10-10-10 ( 5 each leg)Build to a heavy set Metcon: 12 min AMRAP10 Dumbbell strict press 22.5/1525

SMWOD: 5 rounds for time400m Run10 Squat clean 60/42.510 Bar muscle upRest 2 minutes between roundsYour score is the total