מאמרים של: Crossfit Tzafon

SKILL 4 Rounds of 1:00 ON/1:30 OFFBar Muscle-upStrict Toes to BarKipping Toes to BarStrict Hanging Knee TuckV-upTuck-up Start at the

TECHNIQUEHang Snatch Pull + Hang Power Snatch3 + 1 @ (20/15)2 + 1 @ 40%2 + 1 @ 45% Snatch

METCONFor Time:800m Run15 Clean (60/42.5)30 Bar Facing Burpee45 Wall Ball60 AbMat Sit-up120 Double Under Rest 2:00, then complete in reverse.

STRENGTH PRIMERIn 12:00 Build to Moderately Heavy 5-rep Thruster*Treat this as a Central Nervous System (CNS) and technique primer for

SKILLFor Time:40/60/80 Alternating Pistols ScaledSingle-leg Seated Box SquatLower Box = Harder METCONPartner WOD2:00 ON/2:00 OFF200m Run8m Double DB Walking Lunges

STRENGTHFront SquatBuild to a 1RM METCONEvery 1:30 x 103 Wall Walk15 Jump Squat (Hands Behind Head)1 C&J @ 70% RX+20

SKILLEMOM x 161: 200m Run2: Pulling Movement Level 14-6 TTB Level 22-3 Banded Bar Muscle-up or 10 TTB Level 32-4

TECHNIQUE3 Hang Snatch Pull + Hang Power Snatch3 + 1 @ (20/15)2 + 1 @ 40%2 + 1 @ 45%

STRENGTHBack SquatBuild to a 1RM METCONEMOM x 201: 12 Deadlift + 12 Burpee Over The Bar2: Rest3: 15 Wall Ball

METCONIn Teams Of 3 (2 Work 1 Rest)At 0:006 Rounds5 Pull-up10 Push-up15 Air Squat At 10:0030 G2OH (42.5/30) At 15:0042-30-12Thruster