מאמרים של: Crossfit Tzafon

STRENGTHFront Squat5 @ 60%5 @ 65%2 x 5 @ 70% METCONFor Time:33-27-21-18-15-12-9Front Squat (35/25)AbMat Sit-up Time Cap: 17:00Goal: 14:00 RX+(42.5/30)

SKILLLevel 110:00 Kipping Pull-up Practice– Tight Core, Tensed Thighs– Feet Together Level 210:00 Kipping C2B Pull-up Practice– Record number of

TECHNIQUE2-Pause Segment Snatch (1s Pause at Knees & Power Position)2 @ 40%2 @ 45%2 @ 50% Pause Snatch (2s Pause

STRENGTHBack Squat10 @ 60%8 @ 65%8 @ 70%8 @ 75% METCON14-12-10-8-6Deadlift @ 60-65%Wall Ball Shots– 60 DU After Every Round

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

METCONEvery 3:00 x 12Alternate Between:1)500/450m Row10 Burpees 2)20 Ring Row10 Burpees 3)30/21 Cal Bike10 Burpees 4)100 DU10 Burpees Every interval

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

STRENGTHFront Squat5 @ 60%3 x 5 @ 70% TECHNIQUEEvery 2:00 x 42 Hang Squat Clean + FS + 1 Jerk

SKILLLevel 110:00 Kipping Pull-up Practice– Tight Core, Tensed Thighs– Feet Together Level 210:00 Kipping C2B Pull-up Practice– Record number of

TECHNIQUEHigh Hang Snatch2 x 3 @ 45% Hang Snatch (From Knees)2 x 3 @ 55% Snatch Pull + Snatch4 x