מאמרים של: Crossfit Tzafon

Strength:  Turkish get up 3*3 Metcon: 20 min EMOM 10 cal Row Strict pull up 50% 45 sec Farmers carry

Strength: Wendler cycle 3 week 3 Deadlift 5-3-1+ 75%-85%-95% Or 4*5 Add 5 kg to last week Metcon: 5 rounds

להשוות תוצאות עם אימון 505 14/05/18 Technique:  Clean & jerk 3-3-3-3 Metcon: Grace 30 Clean & Jerk 60/42 kg Cash

Strength: Wendler cycle 3 week 3 Press 5-3-1+ 75%-85%-95% Or 4*5 Add 2.5 kg to last week Metcon: 3 rounds

Technique: Snatch high pull+snatch 4(2+2) Metcon: For time 21 Power snatch 50/35 200m Run 21 Toes to bar 200m Run

Strength: Wendler cycle 3 week 3 Back squat 5-3-1+ 75%-85%-95% Or 4*5 Add 5 kg to last week Partner WOD:

SMWOD: 5 Rounds for time: 20 Box jump 20 Hand release push up 20 Wallball 20/14 400m Run Scaled: 75%

Technique: Snatch pull+snatch 4(2+2) Metcon: 5 rounds of 2 min work 1 min rest 8 Hang dumbbell snatch 22.5/15 8

Strength: Wendler cycle 3 week 2 Deadlif 3-3-3+ (70%-80%-90%) Or 4*5 Add 5 kg Metcon: 15 min AMRAP 7 Deadlift

Strength: 15 min EMOM 20 – 40 sec L sit 20 – 45 sec Supermen 7 Heavy ring row (