יום שני 19/03/18 אימון 452
Strength: Clean 4-4-3-3 80%-80%- 90%-90% Metcon: 5 Rounds for time 7 Hang clean 60/42 kg 20 Abmat sit up 50
מאמרים של: Crossfit Tzafon
Endurance 180318
Metcon: 1000m Run warmup 5 Rounds: 400m Run 400m Row 50 Air squat 1000m Run cooldown
יום ראשון 18/03/18 אימון 451
Strength: Press 5-5-5+ Add 2.5 kg to previous week. Chose on option: Strict pull up 100%-70%-60%- 60% weighted pull up
יום שבת 17/03/18 אימון 450
SMWOD: For time 50-40-30-20-10 Wall ball shots 10/6kg Kettlebell american swing 24/16 Run 1000-800-600-400-200 between every round
יום שישי 16/03/18 אימון 449
Skill: Hang snatch 5-5-5-5 70%-75%-80%-85% Metcon: 4 rounds of 3 min max reps 5 Hang snatch 50/35 kg 5 Toes
יום חמישי 15/03/18 אימון 448
Strength: Deadlift 5-5-5+ Add 5 kg to previous week. Chose on option: Strict pull up 100%-70%-60%- 60% weighted pull up
יום רביעי 14/03/18 אימון 447
Strength: 12 min EMOM 4-8 Dips 5 Heavy ring rows 30 Second L sit Partner Wod: 15 min AMRAP Double
יום שלישי 13/03/18 אימון 446
Strength: Press 5-5-5+ Add 2.5 kg to previous week. Chose on option: Strict pull up 100%-70%-60%- 60% weighted pull up
יום שני 12/03/16 אימון 445
Skill: Hang clean 5-5-5-5 70%-75%-80%-85% Metcon: 5 rounds for time 7 Deadlift 60/42 kg 5 Hang clean 60/42 kg 10 Burpee
Endurance 110318
Metcon: 1000m Run warmup 4 Rounds: 600m Run 15 burpee 1000m Run cooldown