מאמרים של: Crossfit Tzafon

METCONEvery 4:00 x 9 1)20 KB Deadlifts (2 x 24/16)60 DU4 x 7.5m Farmer's Carry 2)15/12 Cal Row400m Run12/9 Cal

TECHNIQUEHang Snatch (Above The Knee)2 @ 60%2 @ 65% Pause Snatch (1s Pause Above The Knee)2 @ 70%1 @ 75%1

SKILLEMOM x 121: 4/6/8/10 Pulling Gymnastics2: 70 DU or :50 Max DU Pulling Movements (Choose One)1 – Jumping Pull-up2 –

STRENGTHFront Squat5 @ 60%5 @ 70%5 @ 75%5 @ 80% METCONPartner WODAMRAP 2020 KB Swing (24/16)20 Box Jump Over10 Deadlift

SKILLFront SquatLevel 14 Sets4/4 Single Leg Weighted Squats From Box w/ :05 Negative(Can assist on the ascent by pushing off

SKILLLevel 15 Sets3-6 Unbroken TTB Level 2Bar Muscle-up From BoxBuild to 3 reps from lowest possible height Level 3For Time:10/15/20

STRENGTHBack Squat8 @ 65%8 @ 70%6 @ 80%6 @ 85% METCON40-30-20Back Rack Reverse Lunges (35/25)20-15-10OHS (35/25)– 100 DU After Each

METCONPartner WODFor Time: 20 Rounds (Switch After Full Rounds)10 x 7.5m Shuttle Run10 TTB5 Squat Clean (42.5/30) Time Cap: 40:00

SKILL5 Rounds of 1:00 ON/1:00 OFF10 Reps Pulling Movement5 Thrusters Level 1Kipping Pull-up(35/25) Level 2Kipping C2B(42.5/30) Level 3Butterfly C2B(52.5/35) METCONEMOM

METCONPartner WOD (You-Go-I-Go) For Time:40 Devil's Press80 AbMat Sit-ups40 DB Thrusters80 DU 80 DB Deadlifts40 Wall Ball80 DB Front Squats40