מאמרים של: Crossfit Tzafon

SMWOD: 5 rounds for time 400m Run 20 Squat clean 40/27.5 20 Pull up

Technique: Snatch 3-3-3-3 70%-75%-80%-85% Metcon: 8 rounds 40 Seconds hang snatch 50/35 20 Seconds rest 40 Seconds double unders 20

Metcon: 7 rounds for time  10 Burpee 10 V up 10 Push up 10 Russian twist 24/16 10 Lunges 24/16 10

Technique: Clean 3-3-3-3 70%-75%-80%-85% Metcon: 15 min AMRAP 50 Double unders 15 Pull up 7 Hang power clean 50/35

האימון היום יהיה לזכרו של סמל ראשון מיכאל אוקסמן שנפל בעת מילוי תפקידו ב 19/2/2002. להשוות עם יום שלישי 17/04/18

Skill: Handstand Metcon: For time 30-25-20-15-10-5 Wall ball Burpee

Strength: Weighted lunges 5-5-5-5 ( 5 reps each leg) Build to a heavy 5 reps without getting to failure. Metcon:

SMWOD: 4 Rounds of 7 min max reps: 1000m Run Max clean & jerk 50/35 Max clean Max deadlift Max

Strength: Front squat 4*3 @85% Metcon: 16 min AMRAP 30 Double unders 2 Front squat 60/42.5 2 Toes to bar

Technique: Hang power snatch 5-5-5-5 60%-65%-70%-75% Metcon: 14 min AMRAP 200m Run 6 Box jump 3 Hang power clean @65%