מאמרים של: Crossfit Tzafon

SKILLEMOM x 12 TTB Conditioning1: 8-10 Single DB Lat Pull-over2: 3-4 Front Lever Raise (Legs Tucked)3: 3-5 Kipping TTB Bar

METCON2 Sets:4 Rounds Of Tabata TABATA S2OH (42.5/30) Rest 1:00 TABATA KB Swing (24/16) Rest 1:00 TABATA Wall Ball Shots

SKILLOpen Workout 15.4AMRAP 83 HSPU3 Clean @ 80%6 HSPU3 Clean9 HSPU3 Clean 12 HSPU6 Clean15 HSPU6 Clean18 HSPU6 Clean 21

METCONAMRAP 412 Pull-up12 Thruster (42.5/30) (30/22.5) Rest 2:00 AMRAP 49/7 Cal Bike8 Burpee Rest 2:00 AMRAP 49 C2B Pull-up9 S2OH

STRENGTHBuild to 1RM Front Squat METCONFor Time:10-8-6-4-2C&J @ 75% BW200m Run After Each Round Time Cap: 15:00Goal: 11:00 SCALEDClean @

TECHNIQUEIn 15:00, build to heavy 1-rep snatch for the dayFocus on technique and quality reps(90-105%) METCON3:00 ON/1:00 OFF x 5

SKILLEMOM x 12TTB Conditioning1: 10-12 Single DB Lat Pull-over2: 5-7 Front Lever Raise (Legs Tucked)3: 3-5 Kipping TTB Bar Muscle-up

STRENGTHEvery 2:30 x 4Deficit Romanian Deadlift (From 15-25kg Deficit)4 x 10 @ 50-55% Of 1RM Deadlift METCONFor Time:800m Run50 Deadlift

METCONFor Time:200 DU80 TTB60 Strict Press (35/25)40 Thruster (35/25)20 C2B/Bar Muscle-up Time Cap: 35:00Goal: 25:00 Notes: 2-3:00 on DU, 7-9:00

SKILLIn 4:00,Find Max Unbroken HSPU Set Straight into Every 4:00 x 330 AbMat Sit-up33% of Max HSPU Set2 Bar Muscle-up/Burpee