מאמרים של: Crossfit Tzafon

Strength: Clean 3-3-3-3 ( 70%-75%-80%-85%) Metcon: 15 min AMRAP 200m Run 3 Handstand push up 3 Clean 70/50 kg *

Metcon: 1 min Run, 15 sec jog, 1 min Rest 2 min Run, 30 sec jog, 1 min Rest 3

Strength: Snatch press 5-5-5-5 Add 2.5 kg Metcon: 4 Rounds for time 50 Double unders 20 Hollow rock 10 Push

SMWOD: 20 Deadlift 80/55 kg 400m Run 20 Chest to bar 80/55 kg 400m Run 20 Kettlebell swing  32/24 kg

Technique: Snatch 5-5-5-5 (60%-70%-75%-80%) Metcon: 12 min AMRAP 7 Hang snatch 40/25 kg 15 Box jump

Strength: Overhead squat 5-5-5-5 Add 2.5 kg Metcon: 20 min AMRAP 50 Double unders 10 Pull up 7 Handstand push

Strength: 16 min EMOM 45 sec Farmers carry 30-45 sec Hollow hold 30-45 sec Supermen 10 Weighted push up Group

Technique: Clean 5-5-5 (70%-80%-85%) Partner WOD: 10 rounds for time 200m Run 7 Power clean 60/42 kg 10 Chest to

Strength: Snatch press 5-5-5-5 Add 2.5 kg Metcon: For time 50-40-30-20-10 Sit up Kettlebell swing 24/16 kg

5 Rounds of: 400m Run 400m Recovery OR 3 Rounds of: 200m Run 400m Recovery