מאמרים של: Crossfit Tzafon

STRENGTHBack Squat10 @ 70%8 @ 70%8 @ 75%8 @ 80% METCONEvery 4:00 x 545 DU15 Box Jump Over25 Jumping Air

METCON"Murph" For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run

SKILLLevel 16 Sets3/3 Single Leg Weighted Squats From Box w/ :03 Negative(Can assist on the ascent by pushing off floor

STRENGTHFront Squat5 @ 60%5 @ 70%2 x 5 @ 75% METCON4 Rounds Of AMRAP 44 Power Clean (52.5/35)15 Wall Ball–

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

TECHNIQUEHang Snatch (From Knees)2 @ 45%2 @ 50%2 @ 55% Pause Snatch (2s Pause at Knee)2 @ 60%2 @ 65%2

STRENGTHBack Squat10 @ 60%8 @ 65%6 @ 70%6 @ 75%6 @ 80% METCONEMOM x 281: 12/9 Cal Bike2: 12 Burpees3:

SKILLLevel 1Kipping TTB practice– Tight Core, Tensed Thighs– Feet Together Level 21 x 5 Jump to Hollow1 x 8 Jump

METCONE2MOM x 20 (4 Rounds)1: 30/24 Cal Row2: 18 Burpees Over The Bar3: 24/18 Cal Bike4: 100 DU5: Rest RX+1:

SKILLLevel 14 Sets6/6 Single Leg Squats From Box w/ :03 Negative(Can assist on the ascent by pushing off floor with