יום שישי 29/06/18 אימון 550
Strength: Weighted lunges 3*6 (each leg) Add 2.5 kg to last week Strict pull up: 1: If you can do
מאמרים של: Crossfit Tzafon
יום חמישי 28/06/18 אימון 549
Partner WOD: 25 min AMRAP 30 Toes to bar 30 Power snatch 42.5/30 kg 30 Burpee over the bar 400m
יום רביעי 27/06/18 אימון 548
Strength: Turkish getup 3-3-3-3 Metcon: 16 min EMOM 4-8 Strict pull up 10-12 Row for calories 30-45 sec Farmers carry
יום שלישי 26/06/18 אימון 547
Strength: Barbell bent over row 3*6 Add 2.5 kg to previous week Ring dips: 1: If you can do more
יום שני 25/06/18 אימון 546
Technique: Pause clean + clean 4(2+2) Metcon: 4 rounds of 3 min 5 Power clean 60/42 kg 10 box jump
Endurance 24/06/18
Advance: 1,000m Jog, 1 min rest 2*500m Run, 1 min rest between efforts 800m Jog, 1 min rest 2*400m Run,
יום ראשון 24/06/18 אימון 545
Strength: 4*6 Z press add weight from previous week Ring dips: 1: If you can do more than 15 reps add
יום שבת 19/01/19 אימון 848
SMWOD: For time, wearing a 10 kg vest: 1600m Run then — 5 rounds of: 20 Burpees 6 Power Cleans
יום שישי 22/06/18 אימון 543
Strength: Overhead squat 5-5-5 Metcon: 15 min AMRAP 4 Bar muscle up 8 Thruster 42.5/30 50 Double unders
יום חמישי 21/06/18 אימון 542
Strength: Barbell bent over row 3*8 Add 2.5 kg to previous week Ring dips: 1: If you can do more