Endurance 291017
2*800m run / 1 min rest 1600m run easy pace 2*400m run / 1 min rest 800m run easy pace
מאמרים של: Crossfit Tzafon
יום ראשון 29/10/17 אימון 315
Strength: Snatch press 5-5-5-5 Metcon: 5 rounds for time 10 Push jerk 60/42 kg 20 Wall ball 10/6 kg
יום שבת 28/10/17 אימון 314
SMWOD: 10 Rounds for time 400m Run 5 Pull up 10 sit up 15 Air squat 5 Pull up 10
יום שישי 27/10/17 אימון 313
Strength: 15 min EMOM 1: 30-45 sec Hollow 2: 10 Weighted push up 3: 30-45 sec Supermen Metcon: 12 min AMRAP
יום חמישי 26/10/17 אימון 312
Technique: Clean 3-3-2-2-1-1 Or 5-5-5-5 Metcon: For time 400m Run 15 Clean 60/45 15 Toes to bar 400m Run 12
יום רביעי 25/10/17 אימון 311
Strength: Overhead squat 5-5-5-5 add 2.5 kg from last time Metcon: 3 Rounds for time 21 Wallball shots 10/6 kg
יום שלישי 24/10/17 אימון 310
Strength: 10 min EMOM 1: 10 Z press 2: 30-45 Sec Bar l sit hang Metcon: every 5 minutes perform
יום שני 23/10/17 אימון 309
Technique: Snatch 3-3-2-2-1-1 Metcon: 5 Rounds for time 7 Power snatch 24 Weighted lunge 16/12 kg
Endurance 221017
10 Rounds of: 400m Sprint Rest = time of run OR 6 Rounds of: 400m Sprint Rest = time of
יום ראשון 22/10/17 אימון 308
Strength: Deadlift 5-5-5-5 (70%-75%-80%-85%) Metcon: 20 min AMRAP 10 Chest to bar pull up 15 Burpee 50 Double unders