מאמרים של: Crossfit Tzafon

Strength: 15 min EMOM 1: 30 – 45 sec Hollow hold 2: 4 – 7 Ring dip/ hold 3: 30 –

Technique: Clean & jerk 5-5-5-5 Metcon: For time 30-20-10 Knees to elbows Box jump 60/50 cm Hang power clean 50/35

5km Run time trial Or 3km Run time trial Post your score to Arbox

Strength: Deadlift 5-5-5-5 (70%-75%-80%-85%) Add 2.5 kg to previous session Metcon: 3 Rounds for time 30 V up 20 Pull

Strength: 15 min EMOM 1: 8 Heavy ring rows 2: 5 Deficit handstand push up 3: 30-45 sec Hollow hold

Technique: Hang snatch + snatch 4(3+2) Metcon: For time 400m Run 3 rounds of: 10 Toes to bar 5 Power

Strength: 10 min EMOM 10 Z press 30-45 sec L hang Metcon: 2 rounds of 1 min: Max Double under

Technique: Hang clean + clean 4(3+2) Metcon: For time 400m Run 15 Power clean 43/30 kg 15 Burpee 400m Run

Strength: Box squat 5-5-5-5 Metcon: For time 21-15-9 Pull up Front squat 50 Double unders between rounds