מאמרים של: Crossfit Tzafon

SMWOD: For time 75 Double unders/150 Singles 50 Weighted step up 20/10 75 Double unders/150 Singles 50 Turkish sit up

Strength: Press 5-5-3-3-1 70%-75%-80%-85%-90% Metcon: 20 min AMRAP 200m Run 10 Kettlebell push press 24/16 15 Toes to bar 20

Strength: Deadlift 10-10-10 70%-75%-80% Metcon: 12 min AMRAP 3 Deadlift 85% 5 Strict pull up 30 Double unders

Technique: Kettlebell snatch Metcon: 5 Rounds for time 20 Kettlebell snatch 24/16 20 Box jump 20 Push up Scaled: 5

Technique: Clean & Jerk 3-3-3-3 75%-80%-85%-90% Team Wod: For time 30 Clean & Jerk 800m Run 30 Clean & Jerk

Strength: Turkish get up 4*3 (each hand) Metcon: 7 rounds for time 10 Burpee 20 Sit up Scaled:7 rounds for

For Time: 3 rounds 600m Run fast 600m Run jog 400m Run fast 400m Run jog 200m Run fast 200m

Strength: Back squat 5-5-3-3 80%-85%-90%-90% Metcon: 3 rounds for time 21 Toes to bar 12 Thrusters 42.5/30 100 Double unders

SMWOD: For time 400m Weighted run 50 Weighted step up 400m Weighted run 50 Weighted push  up 400m Weighted run

Technique: Push jerk 8-6-4-2 70%-75%-80%-85% Metcon: 3 rounds for time 10 Front squat 60/42 5 Shoulder to overhead 60/42 400m Run