מאמרים של: Crossfit Tzafon

SKILLLevel 1Accumulate 10-20 strict TTB or strict knees to elbows Level 21 x 4 Jump to Arch1 x 4 Jump

TECHNIQUESnatch Deadlift + Snatch2+2 @ 45%1+2 @ 55%1+2 @ 65%1+1 @ 70%4 x (1+1) @ 75% Finish the deadlift with

STRENGTHBack Squat8 @ 65%6 @ 75%4 @ 85%4 @ 90% METCON5 Rounds For Time:20 Wall Ball Shots5 Deadlift (110/75) or

METCONPartner WOD AMRAP 106 Synchro Power Clean (52.5/35)6 Synchro Burpee Over The Bar50 DU (One work, one rest) Goal: 6+

SKILLEvery 3:00 x 4 Level 18/8 Weighted Single-leg Box Squats6-10 Dips (Bench/Box) Level 28/8 Bulgarian Split Squat6-8 Ring Dips w/

STRENGTHFront Squat5 @ 70%5 @ 75%5 @ 80%5 @ 85% METCONFor Time:20 Box Jump Over60 Wall Ball Shot20 Box Jump

SKILLFor Quality:Accumulate 40 reps of one of the following pulling movements– Kipping Pull-up– Kipping C2B– Butterfly Pull-up– Butterfly C2BStimulus: This

TECHNIQUESnatch Deadlift + Snatch1+1 @ 40%1+1 @ 50%1+1 @ 60%5 x (1+1) @ 70% Finish the deadlift with chest over

STRENGTHBack Squat8 @ 65%8 @ 70%6 @ 80%6 @ 85% METCONPartner WODEvery 2:00 (Switch partners every round)15 Deadlift (82.5/60)12 Burpees

SKILLLevel 1Accumulate 10-20 strict TTB or strict knees to elbows Level 21 x 4 Jump to Arch1 x 4 Jump