מאמרים של: Crossfit Tzafon

Strength: Deadlift 20 min to find 1rm Metcon: 10 Rounds for time 15 Kettlebell swing 24/16 kg 100m Sprint

5 Rounds: 800m Run 200m Walk Keep the same pace as 1km time trial. Or 5 Rounds: 500m Run 200m

Technique: Hang clean+clean 4(3+2) Metcon: 15 min AMRAP 5 Power clean 10 Chest to bar pull up 50 Double under

בדיקה של משקל מקסימאלי היא לא דבר שאנחנו עושים לעיתים קרובות, חימום נכון לפני בדיקה של משקל מקסימאלי הוא קריטי,

Strength: Thruster 5-5-5-5 Find your max weight for 5 reps Metcon: 20 min AMRAP 5 Thruster 10 Handstand push up

Strength: Back squat 5-3-1+ 75%-85%-95% Or 4*5 add 5 kg Metcon: 15 min AMRAP 3-6-9-12-15…. keep going until the 15

Technique: Hang snatch 5-5-5-5 Partner wod: 800m Run 60 Hang power snatch 120 Hand release push up 800m Run

Endurance workout: 4*500 rest 40 sec Rest 3 minutes 4*400 rest 40 sec Rest 3 minutes 4*300 rest 40 sec

Strength: Deadlift 4*10 (60%) Metcon: 15 min AMRAP 30 Kettlebell snatch 20/16 kg 60 Double under

Strength: Clean 5-5-5-5 Metcon: 4 rounds for time 400m Run 7 Power clean 70/50 kg 15 Burpee box jump