מאמרים של: Crossfit Tzafon

Strength: snatch 5-5-5-5-5 60%-65%-70%-75%-80% Wod: 21-15-9 Power Snatch 60% Pull Up

Strength: Deadlift 3*5 Wod: 20 min AMRAP 5 Deadlift @65% 10 Toes To Bar 25 Push Up 500 m Run

Strength: Bench Press 3*5 Add 2.5 kg to the previous Week. Wod: 3 Rounds for Time 15 Box Jump 20

Strength: Heavy Ring Rows 5-5-5-5-5 Partner Wod: 10 min AMRAP Farmers Carry 64/40 Hollow Rock Every round add 20 m

Press: 3*5 Add 2.5 to the previous week. Wod: 3 Rounds for time 5 clean & Jerk 60/42 kg 10

תחילת שבוע שישי בתוכנית הכוח. Strength: Back Squat 3*5 Add 5 kg to the previous week. Wod: Open Workout 15.3

Strength: Snatch 20 min to find your 5rm Partner Wod: 10 min I Go You Go 5 reps each of

Strength: Deadlift 3*5 Add 5 kg to the previous week. Wod:  15 min EMOM 5 Bent Over Row 45 sec

Strength: Bench Press 3*5 Add 2.5 kg to the  previous week. Wod: 21-15-9 Power clean 43\30 kg Weighted Walking Lunges