מאמרים של: Crossfit Tzafon

Strength: Jerk 5-5-5-5-5 add weight between sets Metcon: Partner Wod 400 m Run 2 min max Ground to overhead 400 m

השבוע אנחנו מבצעים Deload הורדת עומסים בכל מה שקשור לתוכנית כוח שלנו, זה אומר שנבצע 3 סטים של 5 חזרות

Metcon: 50-Run-40-Run-30-Run-20-Run-10-run Wall Ball Shots Sit up American Kettlebell Swing 400m Run Or: 5 rounds for time of: 20 Wallball

Technique: Clean & Jerk 5(3+1) Work to a heavy triplet Metcon: For time 21-15-9 Clean Pull up 50 Double unders

Strength: Back Squat 5-3-1+ 75%-85%-95% OR 5-5-5 Add 5 kg to last week Between 3 sets of 30-40 sec ring

Technique: Turkish get up 3*3 Step up 3*20 Metcon: 3 Rounds of: 15 box jump 12 Burpee then 600m Run

Strength: Press 5-3-1+ 75%-85%-95% Or 5-5-5 add 2.5 kg to last week Between sets, 3 sets of 3-6 strict ring

Technique: High hang snatch 3*3 Snatch 3*4 Metcon: 15 min AMRAP 15 Kettlebell swing 15 Wall ball shots 10/6 kg

Strength: Deadlift 5-3-1+ 75%-85%-95% Or 5-5-5 add 5kg to last week between sets 3*10 of back extension Metcon: For time

נחגוג את חג הפסח באימון עשרת מכות מצרים, Metcon: 50 Hollow rock 50 Back extension 50 Lunges 50 Push up