מאמרים של: Crossfit Tzafon

Strength: Deadlift 5-5-3-3 80%-85%-90%-90% Metcon: 15 min AMRAP 7 Deadlift 70% 14 Weighted lunges 20/10

Skill: Handstand progression Metcon: 4 rounds for time 75 Double unders 5 Bar muscle up Scaled: 4 rounds for time

Strength: Press 5-5-3-3 70%-75%-80%-85 Between sets  Hollow hold 4*30 sec Metcon: 3 rounds for time 600m Run 30 Wall ball

Technique: Squat clean 3-3-3-3-3 65%-70%-75%-80%-85% Ring dip: 1. 100%-70%-60%-60% 2.Jumping ring dip 5-5-5-5 ( jump on the way up and

Strength: Tempo back squat 5-5-5-5 52×2 60%-65%-70%-70% 5 sec on the way down 2 sec hold at the bottom go

SMWOD: Wittman 7 rounds for time of: 15 Kettlebell Swings 24/16 15 Power Cleans, 42.5/30 15 Box Jumps U.S. Army

Strength: Deadlift 7-7-5-5 75%-80%-85%-85% Add 2.5 kg to previous week Strict pull up: 1.If you can't do any pull up,

להשוות תוצאות עם אימון 400 23/01/18 Strength: Overhead squat 5-5-5-5 60%-65%-70%-75% OR Front squat 5-5-5-5 Metcon: Nancy 5 Rounds for

Strength: Bench Press 5-5-5-5 70%-75%-80%-85% Metcon: 15 min AMRAP 21 Kettlebell swing 24/16 15 Weighted push up 9 Burpee pull

Strength: Front squat 7-7-5-5 70%-80%-85%-85% Metcon: 7 round for time 75 Double unders 10 Box jump 20 Abmat sit up