מאמרים של: Crossfit Tzafon

Metcon: Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15

Strength: Deadlift 4*5 @ 85% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Partner WOD: 30 min AMRAP 600m Run 20 Hand stand push up 30 Power clean 60/42.5 40 Burpee over the

Strength: Press 4*5 @ 85% the last set is for max reps. Ring Dips: Find your max and then 1.

Technique: Box snatch 3*3 @ 65% 2*2 @ 70% Metcon: 6 Rounds for time 6 Power snatch 60/42.5 60 Double

Strength: Week 8 Back squat 4*5 @ 85% the last set is for max reps. L sit hold 4*20-40 sec

Partner SMWOD: For time 800m Run 80 Dumbbell Power Snatch 22.5/15 60 Burpee 600m Run 60 Dumbbell Power snatch 22.5/15

Strength: Bench press 5-5-3-3 75%-80%-85%-90% Metcon: Open 19.1 15 min AMRAP: 19 Wallball 20/14 19 Cal row / 90 Double

Strength: Deadlift 4*4 @ 85% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Technique: Muscle clean 4-4-4-4 Metcon: 3 rounds for time 400m Run 15 Box jump 5 Power clean 70/50