מאמרים של: Crossfit Tzafon

Strength: Weighted lunges 5-5-5-5 Partner WOD: For time 42-30-18 Thruster 42/30 Burpee over the bar * 400m Run after every

SMWOD: 7 rounds for time 10 Pull up 20 Push up 30 Air squat 40 Knees to elbows Use a

Team WOD: For time 150 Wall ball 20/14 150 Hand release burpee to plate In groups of 3, 2 working

Strength: Deadlift 3-3-3-3 75%-80%-85%-90% Metcon: For time 10-9-8-7-6-5-4-3-2-1 Deadlift  80/55 (60%) After Each Round: 10 Push up 200m run

Strength: Seated shoulder press 5-5-5-5 ( with a barbell) Metcon: 20 min AMRAP 5 Strict pull up 10 Dumbbell push

Strength: Box squat 5-5-5-5 60%-65%-70%-75% Between sets: 4 rounds 20-30 sec box L sit Metcon: for time 21-15-9 Overhead squat

Technique: Hang squat clean+ squat clean 4(2+3) 60%-65%-70%-75% Metcon: for time 800m Run 30 Power clean 60/42.5 800m Run

Strength: Bent over row 5-5-5-5 Metcon: 20 min AMRAP 5 Pull up 10 Push up 15 Burpee

SMWOD: 1200m Run 50 Wall ball 50 Shoulder to overhead 20/15 50 Sit up 800m Run 40 Wall ball 40

Technique: Squat snatch 3-3-3-3 70%-75%-80%-85% Beginners 5-5-5-5 Metcon: for time Buy in: 100 double unders 3 rounds of: 16 Kettlebell