מאמרים של: Crossfit Tzafon

Fight Gone Bad 3 Rounds for time of: Wall ball 10/6 kg Push jerk 35/25 kg Box Jump Sumo Deadlift

Technique: Snatch 5-5-5 65%-70%-75% Metcon: 12 min AMRAP 5 Snatch (60%) 10 Toes to bar 16 Weighted lunges

Strength: Back squat 3-3-3+ 70%-80%-90% Or 4*5 add 5 kg to last week Metcon: 3 Rounds for time 20 Kettlebell

כמו שאנחנו עושים עם כל תנועה, נפרק את עליית הכוח על הטבעות לשלבים שונים, נתרגל כל שלב בנפרד ובסוף נרכיב

Strength: Deadlift 3-3-3+ 70%-80%-90% OR 4*5 add 5 kg to last week Metcon: Diane 21-15-9 Deadlift 100/70 kg Handstand push

Partner wod: 3 Rounds for time 20 Power clean 60/40 kg 20 Front squat 20 Chest to bar pull up

2 Rounds: 500m fast 500m Slow 400m fast 400m Slow 300m fast 300m Slow 300m fast 200m Slow 100m fast

Strength:  Press 3-3-3+ 70%-80%-90% OR 4*5 add 2.5 kg to last week Metcon: 12 min AMRAP 10 Push jerk 60/40

SMWOD:  From 00:00 to 08:00 complete: 1000m Run and max deadlift with 90/ 60 kg From 08:00 to 16:00 complete:

Technique: Clean 4-4-4-4 70%-75%-80%-80% Metcon: 3 Rounds for time 10 Power clean 60/43 20 V up 60 Double under