יום רביעי 28/03/18 אימון 461
Part 1: 16 min EMOM 30-45 sec Hollow hold 30-45 sec Supermen 4-8 Dips Row 12 Cal Metcon: 16 min
מאמרים של: Crossfit Tzafon
יום שלישי 28/03/18 אימון 460
Strength: Press 5-5-5+ Add 2.5 kg to previous week. Choose on option: Strict pull up 100%-70%-60%- 60% weighted pull up
יום שני 26/03/18 אימון 459
Strength: Clean 4-4-3-3 80%-85%-90%-90% Metcon: 20 min AMRAP 7 Power clean 60/40 kg 7 Burpee 35 Double unders
Endurance 25/03/18
Team workout: Max Burpee to plate Max Sit up Max Lunges max push up Max Row In couples on athlete
יום ראשון 25/03/18 אימון 458
Strength: Back Squat 5-5-5+ Add 5 kg to previous week Metcon: CrossFit Open 18.5 7 min AMRAP 3-6-9-12-15…. Thrusters 45/30
יום שבת 24/03/18 אימון 457
SMWOD: 5 Rounds for time 15 Power clean 40/30 15 Hand stand push up 15 Weighted lunges 15 Turkish sit
יום שישי 23/03/18 אימון 456
Strength: Bench press 3*5 @85% Heavy row 3*5 go as heavy as possible. Metcon: 12 min AMRAP 3-6-9-12-15…. Shoulder to
יום חמישי 22/03/18 אימון 455
Strength: Deadlift 5-5-5+ Add 5 kg to previous week. Choose on option: Strict pull up 100%-70%-60%- 60% weighted pull up
יום רביעי 22/03/18 אימון 454
Strength: Turkish get up 4*3 Metcon: 15 min AMRAP 10 Toes to bar 20 Wall ball 20/14 30 Kettlebell 24/16
יום שלישי 20/03/18 אימון 453
Strength: Back squat 5-5-5+ Add 5 kg to previous week. Choose on option: Strict pull up 100%-70%-60%- 60% weighted pull