מאמרים של: Crossfit Tzafon

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

Metcon: 4 rounds for time 10 Power clean 60/42.5 20 Pull up 30 Wall ball 20/14 400m Run

Strength: Week 7 Back squat 4*4 @ 85% the last set is for max reps. L sit hold 4*20-40 sec

SMWOD: 5 rounds of 20 Toes to bar 30 Sumo deadlift high pull 20 Weighted step up 30 Kettlebell swing

Technique: Clean 3-3-3-3 70%-75%-80%-85% Metcon: 15 min AMRAP 6 Power clean+ jerk 60/42.5 10 Burpee over the bar

Strength: Deadlift 4*5 @ 80% the last set is for max reps. If you are doing Murph on Friday skip

Strength:  Turkish get up 3-3-3-3 ( 3 reps each hand) Back extension 4*10 Metcon: 6 rounds for time 30 Sit

Strength: Press 4*5 @ 80% the last set is for max reps. Ring Dips: Find your max and then 1.

Technique: Muscle snatch 4-4-4-4 Metcon: 5 rounds for time 5 Power snatch 60/42.5 10 Burpee box jump 50 Double unders

להשוות תוצאות עם אימון 709 28/08/18 Strength: Week 6 Back squat 4*5 @ 80% the last set is for max