מאמרים של: Crossfit Tzafon

Strength: Deadlift 4*5 (80%) Metcon: 3 Rounds for time 400m Run 9 Deadlift 70/50 kg ( not more than 60%)

SMWOD: 30 min AMRAP 500m Run 50 Sumo deadlift high pull 20 kg 50 Wall ball 8/4 kg 50 Push

Strength: Back squat 3*5 (80%) Metcon: 14 min AMRAP 7 Ring pull up 25 Air squat 50 Double unders

Strength:  Snatch 20 min to find 3rm 3-3-3-3 ( 70%-80%-85%-90%) Metcon: For time 20 Burpee to target 15 Power snatch

Strength: 10 min EMOM Even: L sit hold Odd: Z press ( add weight to last time) Partner WOD: 20

Strength: Power clean 15 min to find 3RM Metcon: For time 600m Run 10 Power clean 60/42 kg 20 Toes

800m Jog 1 min rest 2*400 1 min rest between intervals 600m Jog 1min rest 2*300 1 min rest between

Strength: Overhead squat 5-5-5-5 Add 2.5 to last workout Metcon: For time 10-9-8-7-6-5-4-3-2-10 Front squat 60/42 kg 1-2-3-4-5-6-7-8-9-10 Strict handstand

SMWOD: 10 Rounds for time 400m Run 5 Pull up 10 Push up 15 Air squat 5 Pull up 10