מאמרים של: Crossfit Tzafon

Metcon: For max reps0:00-8:00 Run 1200m max Power clean 60/42.5Rest 8:00-10:0010:00-18:00 Run 1000m max Weighted walking lunges 20/10Rest 18:00-20:0020:00-28:00 Run

Strength:Deadlift 4*6 @ 75% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to last week Ring Dips:Find

SMWOD: 2 Rounds for time1600m Run50 Russian swing 24/1675 Knees to elbows150 Air squat

Technique:Muscle snatch 4-4-450%-60%-65%Snatch 3-3-365%-75%-80% Metcon: For time15-12-9-6-3Power snatch 60/42.5Handstand push up

Strength:Back squat 4*7 @ 70%Last set for max repsBeginners: Back squat 4*5 add 5 kg to last week Strict pull

Strength: 15 min EMOM1: 45 sec L sit hold2: 45 sec Farmers carry3: 45 sec Supermen hold Metcon: 16 min

Strength:Press 4*7 @ 70% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week

Technique:Hang clean 3-3-350%-60%-70%Clean 4-4-4-460%-70%-75%-80% Metcon: 3 roundsMax reps in 1 minute of power clean 60/42.520 sec transition Max reps in

Strength:Deadlift 4*7 @ 70% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to last week Ring Dips:Find

SMWOD: For Time: 2K Run 20 Front Rack weighted Lunges 50/35 15 American kettlebell Swing 24/16 10 Handstand push up