מאמרים של: Crossfit Tzafon

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

SMWOD: 7 Rounds for time7 Hand stand push up7 V up 7 Push press 40/27.57 Front squat 7 Burpee 7

Technique:High hang snatch 3-3-3 50%-60%-65%Snatch 3-3-3 60%-70%-80% Metcon: 3 Rounds for max reps1 minute Toes to bar1 minute Power snatch

Strength:Back squat 4*6 @ 80%Last set for max repsBeginners: Back squat 4*5 add 5 kg to last week Strict pull

Strength:Turkish get up 3-3-3-3 (each hand) Metcon: TabataPush upBurpeeBox jumpBike calories

Strength:Press 4*6 @ 80% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week

Technique:Muscle power clean 3-3-3Clean 4-4-465%-70%-75% Metcon: 4 rounds for time200m Run10 Chest to bar pull up10 Power clean 60/42.5*Rest 2

Strength:Deadlift 4*6 @ 80% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to last week Ring Dips:Find

SMWOD: 4 rounds of 5 min400m Run20 Wall ball 20/1410 Pull up* Your score is your best round.* In 5

Strength:Bench press 8-6-4-370%-75%-80%-85% Metcon: 15 min AMRAP20 Push up15 Box jump10 Push press 50/35