מאמרים של: Crossfit Tzafon

Technique:Muscle clean 3*3Clean 4-4-470%-75%-80% Metcon: 12 min AMRAP5 Power clean 60/42.530 Double unders

להשוות תוצאות עם יום שלישי 09/10/18 אימון 750 Strength: Lunges 5-5-5-5 (each leg) Add 2.5 to each set from last

Technique:Push jerk 5-5-5-565%-70%-75%-80% Metcon: 3 rounds for time50 Double unders30 Wall ball 20/1420 Burpee10 Dumbbell push press 22.5/15

Metcon: Next Level Every 3 min for 10 rounds400m Run5 Power clean 50/3510 Pull up* If completed before the end

Strength:Front squat 4*5 @ 80%Last set for max reps Metcon: 20 min EMOMRope climbStrict toes to barWeighted lunges 20/10Push up*Max

Technique: Snatch high pull + Snatch 4(2+3) 60%-65%-70%-75% Metcon: 4 rounds of 3 min AMRAP 3 Power snatch 60/42.5 10

להשוות תוצאות עם אימון 736 25/09/18 Strength: Thruster 3-3-3-3 Build to a heavy 3 reps Metcon: Fran 21-15-9 Thrusters 42.5/30

Strength: Deadlift 4*5 @ 80% Metcon: 15 min AMRAP 10 Deadlift 80/55 12 Push up 15 Box jump

Strength: Press 4*5 @ 80% Metcon: 7 rounds Every 2 minutes complete: 200m Run 6 Push jerk 60/42.5