מאמרים של: Crossfit Tzafon

METCONPartner WODFor Time: 3 Rounds100 DU (Total, Both Can Work Together)15 Sync Thruster (42.5/30)15 Sync Burpee Over The Bar Rest

SKILLFor Time:21-15-9Alternating PistolsAlternating DB Snatch (22.5/15) Time Cap: 10:00 SCALEDReverse Front rack Lunges (35/25) METCONAMRAP 153 Rounds200m Run10 HSPU 3

SKILL5 Rounds For Time:5-10 C2B/Pull-up/Ring Row3 Wall Walk Time Cap: 10:00 Choose a rep scheme where you only have to

TECHNIQUEBuild to heavy clean for the day METCONOpen Workout 18.2 For Time:1-2-3-4-5-6-7-8-9-10Goblet Squat (24/16)Burpee Over The Bar In Remaining Time:Max

TECHNIQUESegment Snatch (1s Pause At Knee)3 x 2 @ 60-70% Snatch10 x 1 @ 70-85% METCON6 Rounds For Time:7 Shoulder

SKILL4 Rounds of 1:00 ON/1:30 OFFBar Muscle-upStrict Toes to BarKipping Toes to BarStrict Hanging Knee TuckV-upTuck-up Start at the highest

STRENGTHBack SquatBuild to 1RM METCONFor Time:80 Burpee Over The Bar Every minute, including 0:005 Deadlift (85/60) Time Cap: 15:00Goal: 10:00

METCONEMOM x 85 Burpee to Target10-30 DU Straight into.. Every 3:30 x 6400m Run14 DB Snatches (22.5/15)14 Box Jump Over

SKILLEMOM x 93/4/5 Pull-up/C2B5 Thruster (42.5/30) SCALED(35/25) METCON5 Rounds, Each For Time:8 V-up8 Box Jump8 Burpee8 Box Jump8 V-up– Rest

STRENGTHFront Squat5 @ 60%5 @ 65%5 @ 70%5 @ 75% METCON5 Rounds For Time:8 Strict Pull-up80 DU5/5 DB Hang Power