מאמרים של: Crossfit Tzafon

METCONEvery 10:00 x 4 21-15-9Cal RowHang Power Snatch (30/22.5) 21-15-9Burpee Over The BarDB Snatch (22.5/15) 21-15-9Cal BikeThrusters (35/25) 21-15-9Box Jump

TECHNIQUEClean3 @ 50%3 @ 60%2 @ 70%2 @ 75%1 @ 80%1 @ 85%1 @ 90-95% Every 1:30 x 43 Deficit

SKILLBeginnerAccumulate 10-30 Sets of:2 SU + 1 DU(As many unbroken as possible) IntermediateAccumulate 30-90 DU AdvancedFor Time:5-10-15-20-25-30-25-20-15-10-5Unbroken DU METCON5 Rounds

STRENGTHEMOM x 6Back Squats1-2: 8 Reps3-4: 6 Reps5-6: 4 Reps*Increasing weight, start with 40% (same weight you used to start

TECHNIQUESnatch3 @ 50%3 @ 60%2 @ 70%2 @ 75%1 @ 80%1 @ 85%1 @ 90-95% Every 1:00 x 6 (From

SKILLBeginner4 Sets4 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates):10 Handstand Wall Holdor4 x :04 Negative Deficit

SKILLBeginnerEMOM x 121: 10 Burpees2: 5-10 Straight-leg Kipping Swings IntermediateEMOM x 121: 10-12 Burpees2: 5-10 TTB/Pull-ups (Weaker Movement) AdvancedOpen Workout

METCONPartner WOD For Time: 5 Rounds10 HSPU (One partner works while the other dead hangs from bar)5 Sync Front Squats

TECHNIQUEClean2 @ 65%2 @ 70%2 @ 75%2 @ 80%2 @ 85%2 @ 85% Every 1:30 x 43 Deficit Clean Pulls

SKILLBeginnerAccumulate 10-30 Sets of:2 SU + 1 DU(As many unbroken as possible) IntermediateAccumulate 30-90 DU AdvancedFor Time:5-10-15-20-25-30-25-20-15-10-5Unbroken DU METCONOpen Workout