מאמרים של: Crossfit Tzafon

Technique: Hang clean+clean 4(2+3) Partner WOD: For time 40-30-20-10 Hang power clean 50/35 kg Burpee box jump * Only 1

Strength: Thrusters 5-5-5-5 Metcon: Running Jackie For Time: 1000m Run 50 Thrusters 20/15 kg 30 Pull-ups

Strength: Deadlift 5*3 @ 85% Metcon: 3 rounds for time 20 deadlift 60/42.5 50 Double unders 20 Wallball 50 Double

Strength: Snatch press 5-5-5-5 Metcon: 14 min AMRAP Push press 60/42 Pull up Handstand push up * Add 1 rep

SMWOD: 30 min AMRAP 30 Push up 40 Sit up 50 Air squat 600m Run Bring your vest Scaled: 75%

Strength: Front squat 5-5-3-3 70%-80%-85%-85% Metcon: 15 min AMRAP 7 Deadlift 80/55 15 Box jump 50 Double unders

Technique: Snatch 5-5-5 Warm up and get ready for today's metcon Meatcon: Isabel 30 Snatch 60/42.5 Time cap 10 min

Skill: Strict ring muscle up Partner WOD: for time 60 Walllball 20/14 60 Pull up 400m Run 40 Walllball 20/14

Technique: Push press 5-5-5-5 Metcon: 3 rounds for time 75 Double unders 20 Dumbbell push press 22.5/15 20 Weighted lunges

Strength: Box squat 5-5-5-5 60%-65%-70%-75% Metcon: 10 min AMRAP 5 Thruster 50/35 kg 10 Box jump Cash out: 3 rounds