מאמרים של: Crossfit Tzafon

Open Workout 22.3

MONOSTRUCTURALEMOM x 91: 15/12 Cal Bike2: 15 Jumping Squats3: Rest SPECIFIC WARM-UPSpecific Warm-up5 Power Clean @ Empty Bar:20 Hollow Hold3/3

TECHNIQUEHigh Hang Power Clean w/ 2s Pause in Receiving2 x 2 @ Light Tall Squat Clean + Jerk2 x (2+1)

METCONPartner WOD A.8:00 to build to a heavy back squat (90-95%)Straight into…For Time:100/70 Cal Bike100 Back Squats @ 35-45%*Reps can

TECHNIQUESnatch Hip Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets @ Empty Bar Dip Snatch2 x 3

SKILLBeginner10:00 to build to largest unbroken double under set IntermediateEMOM x 101: 5-10 Push-up + 20 Bicycle Crunches2: :50 Accumulate

METCONEMOM x 161: 15/12 Cal Row2: 12/9 Cal Bike3: 150m Run4: Rest Straight into.. 4 Rounds For Time:21 KB Swing

OPEN WORKOUT 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (102.5/70)Bar-facing burpees Time cap: 10 minutes

TECHNIQUESnatch Hip Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets @ Empty Bar Dip Snatch2 x 3

SKILLBeginner5:00 Toes to Bar PracticeWork on getting first rep or work on stringing reps together3 Sets:15 Barbell Hollow Hold (with