מאמרים של: Crossfit Tzafon

STREGTH Every 2 min x 6: 3 dual DB/KB clean2 dual DB/KB squat1 dual DB/KB push press add weight every

STREGTH Every 3 min x 4 sets: 10-12 deadlift10/10 single leg Romanian DL (add weight if needed-DB/KB) add weight every

perform 5 sets of: 5-10 kipping HSPU15-30 sec of hand stand against the wall *rest 1-1.5 min between sets scaling:

TECHNIQUE Every 2.5 min x5: 1 squat clean1 front squat2 jerk INTERMIDIATE 1 power clean1 front squat2 jerk/push press BEGINNERS

STRENGTH Every 3 min x 4 sets: 8-12 STRICT pull up (use bands if needed/ add weight if needed)20-30 sec

METCON- FOR TIME (CAP=33 min) " THE JUMPING BARBELL" 25 deadlift 120/80 kg150 DU/ 150 high jumping SU/ 300 SU30

STRENGTH Every 3 min x 4 sets: 10-12 back squat10/10 single leg hip raise (add weight if needed-DB/KB/PLATE) add weight

SKILL E.M.O.M x 12 MIN: min 1= 3-5 STRICT HSPUmin 2= 3-6 wall walksmin 3= 10-20 shoulder taps (facing the

STRENGTH dual DB/KB hang squat clean 5-5-5-5 add weight every set, find your heaviest 5 reps of the the day.

Every 3 min x 4 sets: 10-12 seated barbel press from rack20-30 sec weighted plank hold add weight every set,