מאמרים של: Crossfit Tzafon

SKILL Level 1Accumulate 8-12 reps of Wall Walk With :10 Hold Level 2Accumulate 8-12 Negative Wall-Facing HSPU (3s Lower) Level

מתח SKILL 2 Sets For Quality6/6 Alternating PistolsMax Set C2B/Pull-up with 3 RIRRIR = Reps In Reserve ie stop 3

:Strength Build to 1RM Front Squat Metcon For Time:33-27-21-15-9Front Squat @ 30-35%400m Run After Each Round Time Cap: 20:00

Technique SnatchIn 20:00, build to a heavy single (95-105%) Metcon 8 Rounds Of 2:00 ON/:15 OFF12 AbMat Sit-up9 Hang Power

SKILL 2 Sets:10-:15 Bent-Knee Front Lever Hold8-15 Strict TTB Scaled2 Sets:15-:25 Hollow Hold5-8 Bent-Knee Strict TTB(Do a bent-knee front lever

METCONPartner WODFor Time: 4 Rounds200m Run While Partner Holds Deadlift (85/60) 4 Rounds200m Run While Partner Holds Front Rack (85/60)

METCON or Time:40 Back Rack Reverse Lunge (42.5/30)20 Box Jump Over15 HSPU30 Front Rack Reverse Lunge20 Box Jump Over15 HSPU20

SKILLEMOM x 43-8 Strict C2B Pull-up/Pull-up/Banded Pull-up Straight into.. EMOM x 43-8 Butterfly C2B/Pull-up/Ring Row METCON"Running Jackie" For Time:1,000m Run30

STRENGTHFront Squat4 x 5 @ 60% METCONEMOM x 281: 12/9 Cal Bike2: 9 Front Squat (42.5/30)3: 50 DU4: 6 S2OH

SKILLEMOM x 83-8 Strict Toes To Bar ScaledStraight-leg Kip (Bring Feet As Close To Bar As Possible) METCON6 Rounds Of