מאמרים של: Crossfit Tzafon

Technique: Kipping pull up Metcon: 3 Rounds for time 15 Chest to bar pull up 20 Burpee 25 Kettlebell swing

Strength:  Deadlift 5-5-5+ 65%-75%-85% Add 5 kg to your 90% to calculate new work weight. OR 4*5 add 5 kg

Technique: Clean 4-4-4-4 Metcon: 12 min AMRAP 5 Power clean 70/50 kg 15 Wall ball shots 10/6 kg

6 Rounds of: 800m run Walk 100 m Try to keep the run under 4 min. Or 6 Rounds of:

מחזור כוח חדש. לאחר חישוב ה – 90% שלכם יש להוסיף לתרגילי פלג גוף עליון 2.5 ק"ג ולפלג גוף תחתון

Partners Wod: For time 1600m Run 100 Handstand push up 200 Kettlebell swing 24/16 kg 300 Weighted sit up 1600m

Technique: Clean 5-5-3-3 70%-80%-85%-90% Metcon: 15 min AMRAP 10 Power clean (60%) 10 Chest to bar 50 Double under

Strength:  Back squat 4*5 (60%) Metcon: For time 21-15-9 Front squat 65/45 kg Wallball sit up 10/6 kg

Hotshots 19 6 rounds for time of: 30 Air Squats 19 Power Cleans, 60/43 kg 7 Strict Pull-ups 400m Run

Strength: Deadlift 4*5 (60%) Metcon: 4 Rounds for time 40 Sit up 30 Kettlebell swing 24/16 kg 10 Burpee 10