מאמרים של: Crossfit Tzafon

SMWOD: 5 rounds Sumo deadlift high pull 30/20 Wall ball shots 20/14 Turkish get up 16/12 Shoulder to overhead 30/20 Box

Strength: Thruster 3-3-3-3 70%-75%-80%-85% Metcon: 16 min AMRAP 5 Thrusters 42.5/30 10 Toes to bar 15 Push up

Strength: Deadlift 4*6 @ 75% the last set is for max reps. If you are doing Murph on Friday skip

Strength: Front squat 5-5-5-5 70%-75%-80%-85% Metcon:For time 21-15-9-15-21 Box jump V up Russian kettle bell swing 32/24 kg

Strength: Press 4*6 @ 75% the last set is for max reps. Ring Dips: Find your max and then 1.

Partner WOD: 25 min AMRAP 20 Deadlift 60/42.5 20 Handstand push up 20 Hang power clean 60/42.5 100 Double under *

Strength: Back squat 4*6 @ 75% the last set is for max reps. L sit hold 4*20-40 sec (from the

SMWOD: 5 rounds for time 15 Power clean 50/35 20 Pull up 30 Push up 60 Double unders

Strength: Bench press 5-5-5-5 70%-75%-80%-85% Metcon: For time 50 Weighted lunges 20/10 40 Dumbbell push jerk 22.5/15 30 Toes to

Strength: Deadlift 4*7 @ 70% the last set is for max reps. Strict pull up: Find your maximum 1.More than