מאמרים של: Crossfit Tzafon

Technique: Snatch pull 4*4 Snatch 4*3 Metcon: 10 min death by  Snatch Pull up 10 min of work add 1

Strength: Back Squat 3-3-3+ (70%-80%-90%) Add 5 kg to last month Or 5-5-5 add 5 kg to last week Metcon:

Metcon: Run 1000m rest 5 min run 1000m rest 5 min run 1000m in the first run do: EMOM 10

Strength: Turkish get up 3*6 ( 3 each arm) Bulgarian split squat 3*10 ( 5 each leg) Metcon: 3 Rounds

Strength: Press 3-3-3+ 70%-80%-90% Add 2.5 kg to last month Or 5-5-5 add 2.5 kg to last week Metcon: 16

Technique: Clean pull 4*4 Clean 3*5 (70%-75%-80%) Metcon: Partner wod 4 Rounds for time: 50 Wallball shots 400m Weighted run 20/10

Strength: Deadlift 3-3-3+ 70%-80%-90% Add 5 kg to last month Or 5-5-5 add 5 kg to last week Back extension

800m Run 100 Sit Up 80 Air Squat 60 Push UP 40 Superman 5 Legless rope climb 40 Superman 60

Technique: Clean pull 3*3 Clean 3*5 Metcon: 5 Rounds for time 7 Clean (60%) 50 Double unders

Strength: Back squat 5-5-5+ (65%-75%-85%) Add 5 kg to last month Or 5-5-5 add 5 kg to last week Between