מאמרים של: Crossfit Tzafon

Strength: Deadlift 20 min to find 1RM Metcon: 12 min AMRAP 20 V up 20 Kettlebell swing 24/16 30 Double

Metcon: 5 rounds for time 400m Run 20 Box jump 40 Push up 60 Air squat

Strength: Press 20 min to find 1RM Metcon: For time 10-9-8-7-6-5-4-3-2-1 Kettlebell  shoulder to overhead 24/16 ( the reps are

Technique: Clean 5-5-3-3 70%-75%-80%-85% Metcon: 16 min AMRAP 10 Power clean 60/42.5 30 Wall ball  20/14 10 Toes to bar

אחרי שלושה חודשים של תוכנית כוח הגיע הזמן לבדוק את המשקל המקסימאלי בכל תנועה. יש לשמור על טכניקה מושלמת ועבודה

WOD: For time 60 Box Jumps 60 Push-ups 60 Kettlebell Swings, 16/12 kg 60 Walking Lunges 60 Knees To Elbows

Technique: Snatch 4-4-4-4 Metcon: Open 19.4 For total time: 3 rounds of: 10 snatches 43/29 12 bar-facing burpees Then, rest

Strength: Deadlift 4*10 @ 60% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Technique: Clean 5-5-3-3 70%-75%-80%-85% Metcon: 3 rounds for time 400m Run 50 Double unders 8 Power clean 60/42.5

Strength: Press 4*10@ 60% the last set is for max reps. Ring Dips: Find your max and then 1. Weighted