מאמרים של: Crossfit Tzafon

Strength: Deadlift 20 min to find 1rm Warm up: 30%-50% 5 reps 50%-60% 3 reps 70% 1 rep 80% 1

CrossFit Regional Event 1 For time: 1,200-m run Then, 12 rounds of:   4 strict handstand push-ups   8 chest-to-bar

Technique: Clean pull 4*4 Clean & Jerk 4*3+1 Mercon: 13 min AMRAP 10 Power clean 10 Push Jerk 50 Double

Strength: Back squat 5-3-1+ (75%-85%-95%) Add 5 kg to last month Or 5-5-5 Add 5 kg to last week Metcon:

4 sets: 200m fast 100m slow 200m fast 100m slow 200m fast 100m slow Rest 4 min הדגש באימון צריך

Strength: Bulgarian split squat 3*10 each leg Kettlebell Snatch technique Metcon: 3 Rounds for time 20 Kettlebell snatch 24/16 kg

עבודת צוות, האימונים המשותפים הם הזדמנות טובה להכיר את החברים לאימון. Strength: Press 5-3-1 (75%-85%-95%) Add 2.5 kg to last month

Technique: Snatch pull 4*3 Snatch 4*3 Metcon:  For time 400m Run 21 Goblet squat 400m Run 21 Toes to bar

Strength: Deadlift 5-3-1+ (75%-85%-95%) Add 5 kg to last month Or 5-5-5 add 5 kg to last week Back extension 3*10-15

Metcon: 1000m Run 50 Wall ball 75 Burpee 100 Sit up 1000m Run 50 Ring rows 75 Air squat 100