מאמרים של: Crossfit Tzafon

Strength:Press 4*9 @ 60% the last set is for max reps. Beginners: Press 4*5 add 2.5 kg to last week

Technique:Hang clean 3-3-360%-65%-70%Clean 3-3-370%-75%-80% Metcon: For time15 Power clean 50/3590 Double unders 10 Power clean 60/42.570 Double unders 5 Power

Strength:Deadlift 4*9 @ 60% the last set is for max reps.Beginners:Deadlift 4*5 add 5 kg to last week Ring Dips:Find

Technique:Snatch 5-5-3-365%-70%-75%-80% Partner WOD: 8 rounds for time5 Power snatch 50/3515 Wall ball 20/14*Switch every full round

Strength:Back squat 4*10 @ 55%Last set for max repsBeginners: Back squat 4*5 Strict pull up:1. more than 15 pull up

Strength:Bent over row 5-5-5-5 Metcon: 20 min AMRAP20 Cal row/ 15 Assault bike20 Push up20 Abmat sit up50 m Farmers

Strength:Press 4*10 @ 55% the last set is for max reps. Beginners: Press 4*5 Hollow hold 4*45 secounds Metcon: 5

Metcon: 0:00 – 8:00 – 1200m Run, Max Power Clean (60/42.5)8:00 – 10:00 – Rest10:00 – 17:00 – 1000m Run,

אנחנו מתחילים תוכנית כוח חדשה השבוע שתימשך ב 12 השבועות הקרובים.התוכנית בנויה על עלייה הדרגתית במשקלי העבודה ובמקביל ירידה בכמות

SMWOD: For time400m Sandbag run50 Sandbag ground to shoulder 25/15 800m Sandbag run50 Sandbag ground to shoulder 25/15 50 Sandbag