מאמרים של: Crossfit Tzafon

Technique: Block snatch 3*3 Snatch 3*5 Metcon: For time 15-12-9 Power snatch 43/30 kg Toes to bar

Strength: Back Squat 3-3-3+ 70%-80%-90% OR 5-5-5 Add 5 kg to last week Between sets 30-40 sec ring L sit

Wod: 4 Rounds of: 600 m run as fast as possible 400 m recovery Or 300 m run as fast

בחלק הראשון של האימון נקדיש 15 דקות לעבודה על חיזוק חגורת הכתפיים וחיזוק הרגליים באופן חד צדדי. LYTP – ארבע תנועות

Strength: Press 3-3-3+ 70%-80%-90% Or 5-5-5 Add 2.5 kg to last week Between sets 3*3-6 Ring Pull up Metcon: 20 min AMRAP 20 Ring

Technique: Block Clean 3*3 Clean & Jerk 3*5 Metcon: 15 Clean & Jerk 600 m Run 10 Clean & Jerk 50

Strength: Deadlift 3-3-3+ 70%-80%-90% Or 5-5-5 Add 5 kg to last week Between sets 3*10 Back extensions Metcon: 12 min

Benchmark workout: Eva 5 rounds for time: 800 m run 30 kettlebell american swing 32/24 kg 30 pull up Scaled:

Technique: Clean pull 3*3 Clean & Jerk 5*3 Metcon: 10 min EMOM 5 Clean & 8 box jump

Strength: Back Squat 5-5-5+ 65%-75%-85% OR 5-5-5 Add 5 kg to last week Between sets 30 sec ring L sit