מאמרים של: Crossfit Tzafon

Technique:4 Sets of 3 Position snatch Metcon: 3 rounds of5 Power snatch 50/3530 Double undersRest 1 min and repeat twice

Strength:Back squat 20 min to find 1RM Metcon: 3 rounds for time20 Sand bag overhead squat 25/1520 Pull up15 Assault

Strength:16 min EMOMOdd: 8 Heavy rowsEven: 45 sec L sit hold Metcon: 20 min AMRAP50 Double unders3 Rope climb20 Push

Strength:Press 20 min to fins 1RM Metcon: 6 Rounds for time2 Shoulder to overhead 60/42.5200m Sprint* Add 2 reps every

Technique:Clean 5-5-5-565%-70%-75%-80% Metcon: 4 rounds for max reps45 sec work 15 sec restHang power clean 50/35Assault bike calstrict pull upFarmers

Strength:Deadlift 20 min to find 1RM Metcon: Partner WOD15 min AMRAP7 Deadlift @60%10 Burpee over the bar10 Box jump*One partner

SMWOD: Every 5 min for 6 rounds10 Strict pull up15 Push up30 Ab mat sit up200m Wreck bag run 25/15200m

Strength:Thruster 8-6-4-2 Metcon: 8 roundsKettlebell thruster 40 sec work 24/16 20 sec restDouble unders 40 sec work 20 sec rest

strength: Deadlift 4*3 @ 85% Metcon: For time21-15-9Deadlift 100/70Burpee pull up

Skill: Handstand Metcon: 3 rounds for time800m Run20 Kettlebell snatch 24/1615 Toes to bar