מאמרים של: Crossfit Tzafon

Strength Deadlift 4*5 @80% Metcon: 15 min AMRAP 5 Strict handstand pushup 7 Strict pull up 9 Deadlift @ 65%

SMWOD: 6 rounds for time 25 Air squat 25 Push up 25 Lunges 25 Sit up 50 Double unders

Technique: 4 * Snatch deadlift+Snatch high pull+Power snatch Metcon: 4 rounds of 4 minute work 3 Power snatch 50/35 6

Strength: Front squat 5-5-5-5 70%-75%-80%-80% Metcon: 15 minutes AMRAP 10 Thrusters 42.5/30 10 Ring dip

Strength: Bent over row 5-5-5-5 Metcon: 4 rounds for time 400m Run 21 Kettlebell swing 24/16 12 Toes to bar

Technique: Clean 4-4-4-4 70%-75%-80%-80% Partner WOD: 14 minute AMRAP 2-4-6-8-10… Power clean 60/42.5 Pull up * Work together to complete

Technique: Push jerk 4-4-4-4 65%-70%-75%-80% Metcon: 20 min AMRAP 200m Run 20 Wallball 20/14 200m Run 20 Sit up

Strength: Strict handstand push up 1. Find max reps of  strict HSPU 2. 4 sets of 50% 3 Do deficit

SMWOD: 5 rounds for time 800m Run 20 Hang power clean 50/35 40 Weighted lunges 20/10

Strength: Thrusters 3-3-3-3 Metcon: Open 19.5 33-27-21-15-9 reps for time of: Thrusters 43/30 Chest-to-bar pull-ups Time cap: 20 minutes Scaled: