מאמרים של: Crossfit Tzafon

Technique: Clean high pull + clean 4(2+3) Metcon: 12 min AMRAP 2 Power clean 60/42 kg 2 Handstand push up

Strength: Wendler week 3 Back squat 5-3-1+ 75%-85%-95% Accessory: Hollow hold 3*30-45 sec Metcon: 3 rounds for time 30 kettlebell

SMWOD: 4 rounds for time 20 push press 30/20 20 pull up 20 box jump 20 burpee rest 1 min

להשוואת תוצאות עם אימון 524 ה 03/06/18 Metcon: Annie 50-40-30-20-10 Abmat sit up Double under 16 min EMOM: 45 sec

Strength: Deadlift 3-3-3+ (70%-80%-90%) Or 4*5 add 5 kg to previous week Metcon: 3 rounds for time 600m Run 12

Technique: Clean high pull+clean 4(2+3) Metcon: 10 min AMRAP 8 Burpee over the bar 10 Power clean 60/42 kg Cash

Strength: Press 3-3-3+ (70%-80%-90%) Or 4*5 add 2.5 kg to previous week Back extension 3*10-15 Metcon: 15 min AMRAP 200m

Technique: Squat snatch 4-4-4-4 Metcon: for time 50 Double unders 5 Squat snatch 50 Double unders 4 Squat snatch 50