יום ראשון 08/07/18 אימון 559
Technique: Clean 4-4-4-4 Metcon: For time 10-9-8-7-6-5-4-3-2-1 Power clean 60/42.5 Hand release push up 35 Double unders after each round
מאמרים של: Crossfit Tzafon
יום שבת 07/07/18 אימון 558
SMWOD: 400m Run 40 Box jump 30 Kettlebell swing 24/16 20 Kettleebell thruster
יום שישי 06/07/18 אימון 557
Strength: Bench press 5-5-5-5 70%-75%-80%-85% Metcon: 14 min AMRAP 2 Dumbbell push press 22.5/15 kg 10 One arm weighted lunges
יום חמישי 05/07/18 אימון 556
Strength: Barbell bent over row 3*6 Add 2.5 kg to previous week Ring dips: 1: If you can do more
יום רביעי 04/07/18 אימון 555
Technique: Clean & jerk 4-4-4-4 Metcon: for time 50 Clean & jerk 60/42.5 kg Every minute 3 burpee
יום שלישי 03/07/18 אימון 554
Strength: Weighted lunges 3*6 (each leg) Add 2.5 kg to last week Ring dips: 1: If you can do more
יום שני 02/07/18 אימון 553
Technique: Snatch 4-4-4-4 Metcon: 4 rounds for time 6 Power snatch 15 Wall ball 6 Power snatch 15 Pull up
Endurance 010718
Teams of 2: 3 rounds of 200m Run 400m Run 600m Run * One athlete runs and the other rests.
יום ראשון 01/07/18 אימון 552
Strength: 4*6 Z press add weight from previous week Ring dips: 1: If you can do more than 15 reps add
יום שבת 30/01/18 אימון 551
SMWOD: Accumulate 10 km In groups of 4: Row Burpee box jump 400m Run Rest Time cap 40 min