מאמרים של: Crossfit Tzafon

Strength: Back squat 4*8 @ 65% the last set is for max reps. L sit hold 4*20-40 sec (from the

SMWOD:  For time, wearing a 10 kg vest: 1600m Run then — 5 rounds of: 20 Burpees 6 Power Cleans

Strength: Bench press 9-7-5-3 65%-75%-80%-85% Metcon: 20 min EMOM 10-20 Push up 5-10 Strict toes to bar 45 sec Farmers

Strength: Deadlift 4*9 @ 60% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Partner WOD: 5 rounds for time 30 Power clean 50/35 30 Burpee over the bar 30 Toes to bar 30

Strength: Press 4*9 @ 60% the last set is for max reps. Ring Dips: Find your max and then 1.

Technique:  3 Position snatch 3-3-3 Metcon: 3 rounds for time 10 Dumbbell snatch left 22/15 5 Bar muscle up 10

Strength: Back squat 4*9 @ 60% the last set is for max reps. L sit hold 4*20-40 sec (from the

Partner SMWOD: 30 min AMRAP Buy in: 1k Weighted run 20/10 ( 1 plate for a couple) Then as many