מאמרים של: Crossfit Tzafon

Technique:Pause clean + clean 4(2+3)60%-65%-70%-80%* Pause for 3 seconds above the knee Metcon: 5 Rounds for time10 Power Clean 60/42.5200m

Strength:Press 4*5 @ 85% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week

Metcon: 5 Rounds for time400m Run20 Weighted lunges 20/1010 Thrusters 42.5/30

Strength:Deadlift 4*5 @ 85% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to last week Ring Dips:Find

להשוות תוצאות עם יום שבת 07/11/18 אימון 778 Metcon: Kelly 5 Rounds for time Run 400 meters 30 box jump

Technique:Push Jerk 4-4-4-465%-70%-75%-80% Metcon: For time15-12-9-6-3Push press 60/42.5DipsBurpee over the bar

Strength:Back squat 4*4 @ 85%Last set for max repsBeginners: Back squat 4*5 add 5 kg to last week Strict pull

Partner WOD: 5 Rounds for time400m Plate run 20/10 ( 1 plate per couple)30 Hang clean 50/3520 Handstand push up*

Strength:Press 4*4 @ 85% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week

Technique:Snatch high pull 3-3-3 50%-60%-65%Snatch 4-4-4 60%-70%-80% Metcon: 15 min AMRAP5 Power snatch 50/3530 Double unders10 Toes to bar30 Double