מאמרים של: Crossfit Tzafon

Strength: Thrusters 5-5-5-5 (70%-75%-80%-85%) Metcon: 10 Rounds for time 50 Double unders 20 V ups 10 Thrusters 43/30 kg

Skill:  Kipping pull up progression Metcon: Cindy 20 min AMRAP 5 Pull up 10 Push up 15 Air squat Compare

Skill: Push jerk technique Wod: Open Workout 13.2 Complete as many rounds and reps as possible in 10 minutes of:

Technique: Squat clean 5-5-5-5 ( 70%-75%-80%-80%) Partner WOD: 15 Min AMRAP 20 Power clean 50/35 kg 20 Wallball 20/14 kg Switch

Metcon: 20 min AMRAP 50 Double unders 20 Kettlebell swing 24/16 kg 10 Handstand push up

Strength: Weighted ring dips 5-5-5-5 Add weight each set Scale: Work on ring dip progression 1. Static hold on rings

SMWOD: 8 Rounds for time 8 Hand stand push up 8 Turkish sit up 8 Air squat 8 Elevated ring

Technique: Squat snatch 3-3-3-3 (70%-75%-80%-85%) OR Add weight each set Metcon: 5 Round for time 6 Chest to bar 6

Strength: 8 min EMOM of: 3 Press @ 80% Metcon: For time 15-12-9-6-3 Thrusters 43/30 Ring dips

Metcon: on the minute for 30 minutes 1: 1 Round of Cindy 2: 45 sec farmer carry 3: max box