מאמרים של: Crossfit Tzafon

TECHNIQUEHigh Hang Power Clean w/ 2s Pause in Receiving3 x 3 @ Light 3-Position Clean + Jerk(High Hang, Knees, Floor)1+2

SKILLBeginnerEvery :30 x 64-6 Straight Leg Kips (As High As Possible) IntermediateEvery :30 x 64-6 TTB AdvancedEvery :30 x 61-2

TECHNIQUEDip Power Snatch3 x 3 @ Light 3-Position Snatch(High Hang, Knees, Floor)1 @ 60%1 @ 65%3 x 1 @ 70%

METCONPartner WOD"Just Another 5k Run" 1-mile Run (Together) 30 G2OH (42.5/30) or 50%-55%30 Heavy G2OH (52.5/35) or 80%-85% 1-mile Run

TECHNIQUECleanWork up to heavy single*May be 90-95%, may match old 1RM, or be a PR METCONPartner WODAMRAP 272 Rounds (1

SKILLBeginner10:00 to find largest unbroken DU set IntermediateEMOM x 101: 15 V-ups + 10 KB Swings (Light)2: :50 Accumulate Max

TECHNIQUEWork up to heavy single*May be 90-95%, may match old 1RM, or be a PR Every 1:15 x 6 (From

STRENGTHvery 1:10 x 6Back Squats6 @ 60% Every 1:10 x 6Double DB Z-Press8 @ (Very Light-Light) Every 1:10 x 6Deadlift1:

SKILLBeginnerEvery :30 x 83-5 Straight Leg Kips (As High As Possible) IntermediateEvery :30 x 83-5 TTB AdvancedEvery :30 x 81

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