מאמרים של: Crossfit Tzafon

SKILLEvery 1:15 x 4Level 33-5 Deficit Strict HSPU6-10 Alternating Pistol Level 23-5 Deficit HSPU6-10 Alternating Shrimp Squat Level 14-5 Box

SKILLEvery 2:00 x 6 TTB Conditioning1: 3-5 Dragon Flag or 6-10 Leg Raises2: :15-:20 L-Sit Hold Bar Muscle-up Conditioning1: 8-10

STRENGTHBack Squat4 @ 70%4 @ 75%4 @ 80%4 @ 85% METCONFor Time: 30 Burpee Box Jump Over30 Alternating DB Snatch

TECHNIQUESegment Snatch (1s Pause At Knee, 1s Pause At Hip)5 x 1 @ 50-60% Segment Snatch (1s Pause At Knee)5

METCON"Kalsu" For Time:100 Thruster (60/42.5) Every minute (including 0:00):5 Burpee Time Cap: 30:00

STRENGTHFront Squat5 @ 65%4 @ 75%4 @ 80%4 @ 85% METCONAMRAP 17400m Run8 Power Clean (70/47.5) or 70-75%16 Wall Ball

SKILLEvery 1:30 x 6 Level 33-5 Deficit Strict HSPU6-10 Alternating Pistol Level 23-5 Deficit HSPU6-10 Alternating Shrimp Squat Level 14-5

SKILLFor Quality:15-12-10-8Strict Press From Floor (Light to Moderate)Strict Pull-up If able to, add weight to strict pull-up across setsIf doing

STRENGTHBack Squat5 @ 70%5 @ 80%2 @ 85%3 @ 90%1 @ 100% METCONFor Time: 4 Rounds10 Thruster (35/25)5 Burpee Over

TECHNIQUESegment Snatch (1s Pause At Knee, 1s Pause At Hip)7 x 1 @ 45-55% Segment Snatch (1s Pause At Knee)7