מאמרים של: Crossfit Tzafon

SKILL Kipping HSPU practice: E. 1.5 . M x 5:5-8 kipping HSPU RX can go defecit up to( 2 x

TECHNIQUE E.2:30 min x 5 sets: snatch complex:1 P. snatch1 Hang s. snatch1 Squat snatch (T&G)up to @ 80% of

METCON "EVA" crossfit " GIRL" benchmark workout 5 rounds for time: (cap=45 min)800m run30 russian KB swing 32/24 kg30 pull

TECHNIQUE clean & jerk for speed practice: (like "GRACE" workout) go up to a top set of 5 clean &

STRENGHT Front squat:6 sets x 2 reps @80% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight with good

SKILL E.M.O.M x 8 (4 rounds) of: min1 = 3-8 BMU            3-8 hips to bar            3-8 box jumping BMU (no

TECHNIQUE E.2:30 min x 5 sets: Clean complex:1 P.clean1 Hang s.clean1 Squat clean (T&G)up to @ 80-85% of clean /

STRENGHT Back squat:6 sets x 3 reps @ 80%15-35 min scaling:6 sets x 3 reps of tempo (3:0:1:1)try adding weight

SKILL 1 set of MAX reps of any pulling movement:butterfly C2Bbutterfly PUkipping C2Bkipping pull upjust kipping movement then go down

🙂 PARTNER METCON For Time: 2 Rounds42 Thruster (52.5/35)42 TTB6 Sync Wall Walk20 Double DB OH Reverse Lunge (22.5/15) 2