מאמרים של: Crossfit Tzafon

SKILLEvery 2:00 x 4 8/8 ATG Split Squat Scaling Options Easier– Front Foot Elevated– Front Heel Elevated– Bodyweight Harder– Weighted

STRENGTHFront Squat5 @ 60%5 @ 65%5 @ 70%5 @ 70% METCONPartner WODFor Time:2:00 ON/2:00 OFF (Switch every 2:00)8 Deadlift (42.5/30)6

SKILLFor Quality:Accumulate 50 reps of one of the following pulling movements– Kipping Pull-up– Kipping C2B– Butterfly Pull-up– Butterfly C2B Stimulus:

TECHNIQUESnatch Pull + Hang Snatch2+2 @ 45%2+1 @ 50%1+1 @ 55% Snatch1 @ 65%2 x 1 @ 70%2 x 1

STRENGTHBack Squat6 @ 65%6 @ 75%6 @ 80%6 @ 80% METCON3 Rounds For Time:50 DU20 DB Snatch (22.5/15)20 Front Squat

SKILLLevel 13 x 2 Bent Knee Front Lever3 x 2 Strict Toes to Bar Level 23 x 2 Hips to

METCONPartner WOD Part AAMRAP 18200m Run10 Back Squat (70/52.5)20/15 Cal Bike Rest 4:00 Part BAMRAP 18200m Run20 Bench Press (52.5/30)3

SKILLFor Quality:Accumulate 45 reps of one of the following pulling movements– Kipping Pull-up– Kipping C2B– Butterfly Pull-up– Butterfly C2B Stimulus:

SKILLEvery 2:00 x 48/8 ATG Split Squat Scaling OptionsEasier:– Front Foot Elevated– Front Heel Elevated– Bodyweight Harder:– Weighted (1 DB

STRENGTHFront Squat5 @ 70%4 @ 80%3 @ 85%3 @ 90% METCONEvery 4:00 x 560 DU5 Squat Clean (42.5/30)10 Box Jump