מאמרים של: Crossfit Tzafon

Technique: Clean high pull+clean 4(2+2) 65%-70%-75%-80% Metcon: 4 min AMRAP 8 Power  clean 60/42 5 Hand stand push up 30

Strength: Press 4*7 @ 70% the last set is for max reps. Ring Dips: Find your max and then 1.

Technique: 20 min to find 1RM snatch Metcon: 12 min AMRAP 6 Power snatch 60% 12 Burpee to bar

Strength: Back squat 4*7 @ 70% the last set is for max reps. L sit hold 4*20-40 sec (from the

Partner Murph: For time 1,600m Run 100 Pull up 200 Push up 300 Air squat 1,600m Run *Complete the run

Technique: Push jerk 5-4-3-1 75%-80%-85%-90% Metcon: 12 min AMRAP 1 Thruster 50/35 30 Double unders *Add 1 rep for the

Strength: Deadlift 4*8 @ 65% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Technique: Snatch 3-3-3-3 70%-75%-80%-85% Metcon: Every 4 min for 5 rounds 400m Run Max hang snatch 50/35 *Your score is

Strength: Press 4*8 @ 65% the last set is for max reps. Ring Dips: Find your max and then 1.

Technique: Clean – 20 min to find 1RM Metcon: For time Buy in: 100 Double unders Then 3 rounds of: