מאמרים של: Crossfit Tzafon

SKILLLevel 16 Sets4/4 Single Leg Weighted Squats From Box w/ :03 Negative(Can assist on the ascent by pushing off floor

SKILLLevel 1Accumulate 10-20 kipping TTB Level 21 x 6 Dead Hang to Arch1 x 6 Dead Hang to Leg Raise1

STRENGTHFront Squat15:00 to Build to 1RM METCON4 Rounds Of 3:00 ON/1:00 OFF6 Burpees Over The Bar8 Deadlifts (70/52.5)6 Burpees Over

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

METCONIn Teams of 3 For Time: 400m Run (Relay-style) Then,3 Rounds (Only 1 Working)10 Burpee Box Jump Overs10 Front Squats

TECHNIQUEHang Snatch (Above The Knee)2 @ 55%2 @ 60% Pause Snatch (1s Pause Above The Knee)2 @ 65%2 @ 70%2

SKILLLevel 110:00 Kipping Pull-up Practice– Tight Core, Tensed Thighs– Feet Together Level 2Every 1:15 x 52-5 Kipping C2B*For Quality Level

STRENGTHFront Squat5 @ 60%5 @ 65%2 x 5 @ 70% METCONEvery 8:00 x 3A) 21-15-9Thrusters (35/22.5)DU B) 21-15-9Wall Ball ShotsBurpee

SKILLLevel 16 Sets4/4 Single Leg Weighted Squats From Box w/ :03 Negative(Can assist on the ascent by pushing off floor

SKILLLevel 1Accumulate 10-20 kipping TTB Level 21 x 8 Dead Hang to Arch1 x 8 Dead Hang to Leg Raise1