מאמרים של: Crossfit Tzafon

Strength:E3MOM: for 5 round8 Floor press8 Heavy ring rows* Complete both movements in 3 minutes Metcon: For 4 rounds max

Strength:Back squat 4*8 @ 65%Last set for max repsBeginners: Back squat 4*5 add 5 kg to last week Strict pull

Technique:clean 5-5-3-360%-70%-80%-85% Metcon: 3 rounds for time50 Double unders10 Hang clean 50/3510 Assault bike cal Or 15 Row cal10 Ring

Strength:Press 4*8 @ 65% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week

Partner WOD:800m Sand bag run70 Box jump50 Sandbag clean 25/1510 Rope climb 50 Sandbag clean 25/15 70 Box jump 800m

Strength:Deadlift 4*8 @ 65% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to last week Ring Dips:Find

SMWOD: 5 rounds400m RunThen: 4 rounds 5 Pull up10 Push up15 Air squat* Total run: 2000m

Technique:Snatch 4-3-3-360%-70%-75%-80% Metcon: 10 rounds20 seconds max calories Bike/Row10 seconds rest 20 seconds max Burpee10 seconds rest20 seconds max Hang

Strength:Back squat 4*9 @ 60%Last set for max repsBeginners: Back squat 4*5 add 5 kg to last week Strict pull

Partner WOD: For time400m Sand bag 25/10Air squat400m Sand bagSit up 400m Sand bagPush up 400m Sand bagRussian swing 32/16400m