מאמרים של: Crossfit Tzafon

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

Partner Wod:800m Run30 Clean 60/42.530 Burpee30 Weighted sit up 20/14 ( 30 each)600m Run20 Clean 60/42.520 Burpee20 Weighted sit up

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

Technique:Muscle snatch 3-3-3Power snatch 4-4-465%-70%-75% Metcon: For time9-7-5Bar muscle upPower snatch 60/42.5

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

SMWOD: For time30 Power clean 60/42.51600m Run10 Rope climb1600m Run100 Burpee

Technique:Slow pull snatch 3-3-350%-55%-60%Snatch 4-4-465%-70%-75% Metcon: 4 rounds of 3 min work 1 min rest5 Hang snatch 50/3510 Box jump*Your

Strength:Back squat 4*6 @ 75%Last set for max repsBeginners: Back squat 4*5 add 5 kg to last week Strict pull

Team WOD: 30 min AMRAP400m RunFarmers carrySand bag ground to shoulder 25/15* In groups of 3, your score is the

Strength:Press 4*6 @ 75% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week