מאמרים של: Crossfit Tzafon

פסח 2019 Let My People Go SMWOD: 10 rounds for time 10 Pull up 10 Handstand push up 10 Toes to

Technique: Clean & Jerk 4-4-4-4 65%-70%-75%-75% Metcon: 3 rounds for time 10 Power clean 50/35 200m Run 10 Push jerk

Strength: Romanian deadlift 5-5-5-5 55%-60%-65%-65% Metcon: 14 min AMRAP Deadlift  @75% Strict pull up 30 Double unders * Add 1

Metcon: 2 rounds for time 400m Run, 25 Hand Release Push-ups 400m Run, 25 Russian Kettlebell Swings 32/24 400m Run,

Technique: Hang snatch+snatch 4(2+2) 60%-65%-70%-75% Metcon: 3 rounds for time 10 Power snatch 60/42.5 20 Pull up 50 Double unders

Strength: Front squat 5-5-5-5 65%-70%-75%-80% Metcon: 4 rounds for time 20 Box jump 15 Push up 20 Wall ball 20/14

Technique: Hang clean+clean 4(2+2) 60%-65%-70%-75% Partner WOD: 16 min AMRAP 200m Run Max power clean * it's you against your

SMWOD: 5 Rounds for time of: Wall ball 20/14 Push jerk 35/25 kg Air squat Sumo Deadlift high pull 35/25

Strength: 12 min EMOM 1: 40 seconds suitecase  carry 2: 40 seconds hollow hold Metcon: For time 2 rounds of:

Strength: Thruster 5-5-5-5 Build to a heavy 5 reps Metcon: 15 min AMRAP 50 Double unders 10 Thrusters 60/42.5 10