מאמרים של: Crossfit Tzafon

Strength: Deadlift 4*10 @ 55% the last set is for max reps. Strict pull up: Find your maximum 1.More than

Metcon: 6 rounds for time 400m Run 10 Thruster 50/35 20 Box jump 30 Sit up

Strength: Press 4*10 @ 55% the last set is for max reps. Ring Dips: Find your max and then 1.

Technique: Clean 4-4-4-4 70%-75%-80%-85% Metcon: 4 rounds of max reps per minute Hang power clean Wallball 20/14 Double unders Kettlebell

Strength: Back squat 4*10 @ 55% the last set is for max reps. L sit hold 4*20-40 sec (from the

SMWOD: 5 rounds for time 400m Run 20 Ring dip 20 Kettlebell swing 24/16 20 Handstand pushup 20 Box jump

Strength: Thruster 5-5-3-3 75%-80%-85%-85% Metcon: For time 21-15-9 Thruster 42.5/30 Burpee over the bar

Strength: Deadlift 20 min to 1RM Beginners:  4 sets of 5 lightweight Partner WOD: 4 rounds for time 20 Deadlift

Technique: Hang snatch+snatch 4(2+3) 70%-75%-80%-85% Metcon: 18 min AMRAP 20 Dumbbell snatch 22/15 10 Handstand push up 400m Run

Strength: Press 20 min to find 1RM Beginners: Press 4*5 Metcon:15 min EMOM 45 sec Farmers carry 10-15 Weighted push