יום שני 16/07/18 אימון 667
Strength: Barbell bent over row 3*6 Add 2.5 kg to previous week Ring dips: 1: If you can do more
מאמרים של: Crossfit Tzafon
Endurance 150718
20 km Run & Row In teams of 4: 400m Run Max row 10 Burpee over the box Rest *
יום ראשון 15/07/18 אימון 666
Technique: Snatch 4-4-4-4 Partner WOD: 4 rounds for time 20 Power snatch 50/35 30 Pull up 40 Wallball 20/14 *one
יום שבת 14/07/18 אימון 665
SMWOD: 800 m run 50 Push up 40 Thrusters 20/15 kg 30 TTB 1200 m run 40 Push up 30
יום שישי 13/07/18 אימון 664
Strength: Snatch press 5-5-5-5 Start at a light weight and add without getting to failure. Metcon: 5 Rounds for time
יום חמישי 12/07/18 אימון 663
Strength: Weighted lunges 3*6 (each leg) Add 2.5 kg to last week Ring dips: 1: If you can do more
יום רביעי 11/07/18 אימון 662
Technique: 3 Position snatch 2-2-2-2 Metcon: 12 min AMRAP 5 Power snatch 50/35 kg 10 Burpee over the bar Cash
יום שלישי 10/07/18 אימון 661
Strength: Barbell bent over row 3*6 Add 2.5 kg to previous week Ring dips: 1: If you can do more
יום שני 09/07/18 אימון 600
Strength: 4*6 Z press add weight from previous week Choose on option: Weighted pull up 4*5 Strict pull up 100%-70%-60%- 60%
Endurance 080718
Endurance workout: 1000m Run Rest 4 min 1000m Run Rest 3 min 1000m Run Rest 2 min 1000m Run Rest