מאמרים של: Crossfit Tzafon

STRENGTHBack Squat10 @ 60%8 @ 70%6 @ 75%6 @ 80% METCON4 Rounds For Time:60 DU15 Deadlift (60/42.5)20 Wall Ball Shots15

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

METCONIn Teams of 3For Time:165 Deadlifts165 Bench Press165 Squat Clean*Split reps however, with 2 partners working and 1 partner resting

SKILLAMRAP 85-10-15-20…Unbroken DU Scaled8:00 DU practice METCONFor Time:10 Alternating Pistols20 Pull-ups30 DU40 Thrusters (20/15)1k Run40 Thrusters (20/15)30 DU20 Pull-ups10 Alternating

STRENGTHIn 12:00, build to a moderate-heavy complex of:1 Clean + 3 Front Squat METCON10 Rounds For Time:9 Wall Ball Shots3

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

STRENGTHRomanian Deadlift4 x 15 @ 40% of 1RM deadlift RX+Deficit up to 20kg plate METCON6 Rounds of 1:30 ON/:30 OFF6

STRENGTHStrict Press1 x 12 (Light-Moderate)1 x 10 (Moderate)1 x 8 (Moderate-Heavy)1 x 6 (Moderate-Heavy)Ascending Weight METCONEMOM x 301: 15/12 Cal

STRENGTHBack Squat4 x 10 @ 55% METCONFor Time:20-16-12-8KB Goblet Squat (24/16)KB SwingsBurpees Over KB Time Cap: 16:00Goal: 12:00 SCALEDDown-up ACCESSORIES4

METCON5 Rounds For Time:800m Run20 Back Squats @ 33%20 HSPU Time Cap: 40:00Goal: 35:00 This will be a difficult workout