מאמרים של: Crossfit Tzafon

Strength: Power clean 5-5-5-5 Metcon: 5 rounds for time 50 Double unders 20 sit up 10 Power clean 50/35 5

Strength: Box squat 5-5-5-5 Add 2.5 kg to last time Metcon: 4 rounds of: 3 min AMRAP 2 min rest

Skill: Kipping ring muscle up Nate: 20 min AMRAP 2 Ring muscle up 4 Handstand push up 8 Kettlebell swing

Technique: Snatch 3-3-3 Snatch balance 3-3-3 Metcon: 3 rounds of 5 min to complete 400m Run 10 Hang power snatch

Strength: Snatch press 5-5-5-5 Add 2.5 kg Metcon: 15 min AMRAP 30 Double under 20 Kettlebell swing 10 Ring dips

SMWOD: 1000m Run 50 Wall ball 75 Burpee 100 Sit up 1000m Run 50 Ring rows 75 Air squat 100

Strength: Overhead squat 5-5-5-5 Add 2.5 kg to last time Metcon: 5 Rounds for time 5 Push press 60/40 kg

Technique: 3 Position snatch 2-2-2 Metcon: 15 min AMRAP 200 m run 5 Power snatch 50/35 Kg 10 Toes to

Strength: 10 min EMOM 30 – 45 sec L sit hold 10 Z press Metcon: 5 Rounds for time 50