מאמרים של: Crossfit Tzafon

Strength:Push press find 5-5-5-5Build to a heavy set of 5 reps Metcon: 18 min AMRAP10 Heavy ring rows 20/1010 Weighted

Strength:Deadlift 4*5 @80% Beginner:Deadlift 4*5 add 5 kg to previous week Metcon: For time40 Wall ball 20/1415 Deadlift @60%15 Burpee30

Strength: 12 min EMOM1: 5 Weighted Pull up or 60% strict pull up2: 7 Strict hand stand pull up Metcon:

Technique:Muscle snatch 5-5-550%-55%-60%Snatch 4-4-465%-70%-75% Metcon: 3 rounds for time400m Run7 Power snatch 60/3514 Box jump over Option B: 3 rounds

Strength:Front squat 4*10 @ 60%Last set for max reps Metcon: 15 min AMRAP14 Weighted lunges 20/1414 Toes to bar50 Double

Technique:Clean & Jerk 5-5-4-470%-70%-75%-75% Metcon: 7 Rounds for time10 Pull up1 Clean & Jerk @ 80% Option B: 7 Rounds

SMWOD: 5 rounds for time800m Run30 Kettlebell swing 24/1630 Wall ball 20/14 Option B: 5 round for time600m Run20 Kettlebell

Strength:Find max box jump height Partner WOD: 20 min AMRAP30 Calories assault bike/ 40 calories row30 Deadlift 80/5530 Toes to

היום נמדוד 1RM ב Back squat, זאת המדידה האחרונה בתוכנית הכוח הנוכחית שלנו.כאשר מגיעים למשקלים הכבדים כדאי להשתמש בספוטרים על

Technique:Snatch 5-4-4-365%-70%-75%-80% Metcon: 15 min EMOM1: 6 Snatch @60%2: 8-12 Burpee3: Strict pull up 65% Option B: 15 min EMOM1: