מאמרים של: Crossfit Tzafon

Strength: Overhead squat 5-5-5-5 Add weight each set OR Front squat 5-5-5-5 Metcon: Nancy 5 Rounds for time 400m Run

Skill:  Toes to bar progression Metcon: CrossFit Games Open 11.5 20 min AMRAP 5 Power clean 65/45 kg 10 Toes

Strength: Bench press 6-5-5-5 (85%) Metcon: 10 min AMRAP 30 Kettlebell Snatch 24/16 kg 10 Chest to bar pull up

SMWOD: 1000m Run 50 Burpee 800m Run 100 Hand release  push up 600m Run 150 Sit up 400m Run 200

Technique: Clean+hang clean+jerk 4(3+2+1) Metcon: 4 rounds of 3 min work 1 min rest 5 Clean & jerk 50/35 kg

Strength: 15 min EMOM 1: 20-30 sec of box L sit 2: 5 Wall climb 3. Max double unders Metcon:

Strength:  Front squat 3*5 @ 85% Metcon: Karen 150 Wallball 20/14 lb Cash out: 3 min of hollow hold

Strength: Press 3*5 @ 85% Metcon: 5 Rounds for time 10 Push press 50/35 kg 12 Ring dips 400m Run

Technique: Hang snatch+over head squat 4(3+2) add  weight each set Metcon:CrossFit Games Open 16.3 Complete as many rounds as possible

Metcon: For time 400m Run 1 Min rest 600m Run 2 Min rest 800m Run 3 Min rest 1200m Run