מאמרים של: Crossfit Tzafon

Skill: Handstand walk For advanced athletes: with obstacles Strength: 14 min EMOM (7 rounds, 1 min rest between each round)

Strength: 12 min EMOM 20-45 sec Hollow hold 20-45 sec Supermen 20-45 sec L sit hold ( from the rig

Strength: Wendler cycle 2 week 2 Press 3-3-3+ (70%-80%-90%) Or 4*5 Add 2.5 kg Metcon: For time 50-40-30-20-10 Double unders

Skill: handstand hold Strength: 3 rounds for quality: 15 deficit push-ups 15 hollow rocks 15 v ups 20 Superman Metcon:

Technique: Clean & Jerk 4-4-4-4 70%-75%-80%-80% Metcon: 10 rounds of 1 min work 90 sec rest 20 Air squat Max

Strength: Wendler cycle 2 week 2 Back squat 3-3-3+ (70%-80%-90%) Or 4*5 Add 5 kg Metcon: 14 min AMRAP 6

SMWOD: 6 rounds for time 400m Run 20 Push jerk 30/20 20 Goblet squat 24/16 20 Russian twist 24/16 Time

Skill: Handstand progression Metcon: 18 min AMRAP 35 Double unders 15 Wallball 20/14 12 Dumbbell push jerk 22.5/15 9 Toes

Strength: Wendler week 1 cycle 2 Deadlift 5-5-5+ (65%-75%-85%) add 5 kg to your 1RM Or 4*5 add 5 kg