מאמרים של: Crossfit Tzafon

Strength: Deadlift 4*3 @85% Metcon: 5 rounds for time 15 Kettlebell swing 24/16 15 Burpee

Partner WOD: for time 800m Run 40 Power clean 60/42.5 40 Pull up 40 Wall ball 20/14 600m Run 30

Strength: 12 min EMOM 1:10 Z press 2: 20-45 seconds L sit hold Metcon: 4 Rounds for time  30 Sit

Strength: Box squat 5-5-5-5 60%-65%-70%-70% Metcon: 20 min AMRAP 5 Pull up 10 Push up 15 Air squat 30 Double

SMWOD: 1000m Run 3 rounds of: 20 Dumbbell snatch 20 Burpee Pull up Then 1000m Run: 3 rounds of: 20

Strength: Bench Press 4*5 @80% Metcon: In groups of 3 3 rounds of 4 minutes sled pull 100/70 Rest 1

Metcon: 5 Rounds for time Run 400 meters 30 Kettlebell swing 24/16 30 Wall ball 20/14 Intermediate Option 4 rounds for time

Technique: 4 Sets of 3 position clean Metcon: For time 12-10-8-6-4-2 Hang clean & jerk  60/42.5 50 Double unders after

Strength: Tempo back squat 5-5-5-5 52×2 60%-65%-70%-70% 5 sec on the way down 2 sec hold at the bottom go

Strength: Snatch grip press 5-5-5-5 60%-65%-70%-75% Partner WOD: 20 min AMRAP 5 Push press 50/35 10 Wall ball 20/14 30