מאמרים של: Crossfit Tzafon

METCONPartner WODSwitch After Full Rounds AMRAP 2510/8 Machine Cals10 Pull-ups15 Wall Ball Shots1 Rope Climb Rest 2:00 AMRAP 2015/12 Cal

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

TECHNIQUEDip Power Snatch2 x 3 @ Light 3-Position Snatch(High Hang, Knees, Floor)1 @ 65%2 @ 70%1 @ 75% Snatch2 x

SKILLBeginner4 Sets3 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates/Parallettes):15 Handstand Wall Holdor2 Sets2-5 HSPU from 1-2

STRENGTHEvery 1:10 x 6Back Squats7 @ 65% Every 1:10 x 6Double DB Z-Press6 @ (Light-Moderate) Every 1:10 x 6Deadlift1: 15

METCONValentine's Day Workout Partner WOD"Don't Drop The Baby"AMRAP 455 Deadlift @ 60-70%5 Burpees5 TTB/Hanging Knee Tucks/V-up5 Single DB Box Over

TECHNIQUEHigh Hang Power Clean w/ 2s Pause in Receiving2 x 3 @ Light 3-Position Clean + Jerk(High Hang, Knees, Floor)1+2

METCON10 Rounds For Time: 200m Run9 Wall Ball Shots9/9 Single Arm Devil's Press (22.5/15) Time Cap: 40:00Goal 30:00

SKILLBeginner4 Sets3 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates/Parallettes):15 Handstand Wall Holdor2 Sets2-5 HSPU from 1-2

STRENGTHEvery 1:10 x 6Back Squats6 @ 65% Every 1:10 x 6Double DB Z-Press8 @ (Very Light-Light) Every 1:10 x 6Deadlift1: