מאמרים של: Crossfit Tzafon

Technique: Snatch 5-5-3-3 70%-75%-80%-85% Metcon: 4 rounds for time: 20 Burpee pull up 8 Power snatch 60/42

Strength: Week 10 Back squat 4*10 @ 60% the last set is for max reps. L sit hold 4*20-40 sec

SMWOD: Every 6 min complete 800m run and max reps: Kettlebell swing 24/16 Pull up Sit up Kettlebell snatch 20/12 Air

Strength: Bench press 8-8-5-5-3 70%-70%-80%-80%-85% Open 19.3: For time: 61 m Dumbbell overhead lunge 22.5/15 50 Dumbbell box step-ups 22.5/15 50

Strength: Deadlift 4*3 @ 90% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Technique: Clean high pull+clean 4(2+3) 65%-70%-75%-80% Metcon: 16 min AMRAP 5 Power clean 70/50 15 Wall ball 20/14 *Every 2

Strength: Press 4*3@ 90% the last set is for max reps. Ring Dips: Find your max and then 1. Weighted

Metcon: For time 800m Run 50 Air squat 50 Push up 50 Sit up 1200m Run 50 Lunges 50 V

Strength: Week 9 Back squat 4*3 @ 90% the last set is for max reps. L sit hold 4*20-40 sec

SMWOD: For time 800m Run 50 Lunges 20/10 50 V up 50 Push press 30/20 50 Pull up 800m Run