מאמרים של: Crossfit Tzafon

להשוות תוצאת עם יום שלישי 18/04/18 אימון 411 Skill: Kipping ring muscle up Nate: 20 min AMRAP 2 Ring muscle up

Strength: Deadlift 3-3-3-3 80%-85%-90%-90% Ring dips: 1. Weighted 4*5 2. 4*5 3. Jump up and slowly down 4. Band ring

Strength: Press 5-5-5-5 Strict pull up: 1. more than 15 pull up 4*5 weighted pull up 2.100%-70%-60%-60% 3. Pull up progression

Technique: Clean pull+clean 4(2+3) Partner WOD: 15 min AMRAP 5 Power clean 60/42 kg 15 Wallball 20/14 *Athlete 1 complete

SMWOD: 30 min AMRAP 10 Handstand push up 15 Pull up 20 Back squat 40/27.5 400m Run

Strength: Deadlift 4*5 @ 80% Metcon: 4 rounds of 4 min AMRAP 1 min rest 3 Deadlift  90/60 9 Burpee

Technique: Snatch high pull + snatch 4(2+3) Metcon: For time 15-12-9-6-3 Power snatch  42/30 35 Double unders after every round

Skill: Bar muscle up progression Metcon: 3 rounds of max reps in a minute Strict toes to bar Push up Goblet

Strength: Press 5-5-3-3 70%-80%-85%-90% Metcon: Jack 20 min AMRAP 10 push presses 52.5/36.5 10 kettlebell swings 24/16 10 box jumps

Technique: Clean high pull+ clean 4(2+3) Metcon: 15 min AMRAP 2 Power clean 50 Double unders * Add 2 reps