מאמרים של: Crossfit Tzafon

Strength: Clean 5-5-5-5 @ 85% Metcon: 14 min AMRAP 20 Weighted lunges 20/10 kg 10 Power clean 50/35 3 Bar

SMWOD: Team workout 5 Rounds for time 400m Sand bag run 20/10 kg 50  sand bag clean & jerk 50

Strength: Front squat 5-5-5-5 @ 85% Metcon: 12 min AMRAP 14 Kettlebell snatch 20/16 20 Sit up

Strength: Squat clean 5-5-5-5 Metcon: 3 Rounds for time 400m Run 21 Power clean 50/35 kg 12 Hand stand push

Strength: Bench press 6-6-5-5 @85% Metcon: 4 Rounds 1 min per station of: Row (calories) Push up Air Squat Strict

Strength: Deadlift 6-5-5 @85% Metcon: 12 min AMRAP 10 Deadlift @60% 50 Double under Cash out: 5 Rounds of: 40

Technique: Snatch 4-4-4-4 Metcon: 3 Rounds for time 400m Run 10 Hang snatch 40/28 kg 15 box jump

Metcon: 2 Rounds: 600m Run 300m Recover 2 Rounds: 500m Run 200m Recover 2 Rounds: 400m Run 100m Recover

Strength: Press 3-3-3-3 (90%) Metcon: For time 10-9-8-7-6-5-4-3-2-1 Push press 45/30 kg Burpee over the bar

SMWOD: 5 Rounds for time: 400m Run 30 Kettlebell swing 24/16 kg 30 Wallball 20/14 lb 30 Push up