מאמרים של: Crossfit Tzafon

TECHNIQUESots Press/Snatch Grip Press2 x 8 (Empty Bar) Snatch2 @ 65%2 @ 70%2 @ 75%2 @ 80%2 @ 80% Every

METCONIn Teams Of 3 8 Rounds For Time:15/12 Cal Bike or 20/15 Cal Row12 Deadlifts (52.5/35)9 Hang Power Clean Waterfall

TECHNIQUESots Press/Snatch Grip Press2 x 8 (Empty Bar) Snatch2 @ 60%2 @ 67%2 @ 75%2 @ 75%2 @ 75% Every

SKILLBeginner3 Rounds:15 Hollow Hold:15 Arch Hold10 Hollow-to-Arch Kips Intermediate3 Rounds5 Strict TTB/5 Hanging L-Sit Leg Raises/10 Hanging Knee Tucks10 TTB:15

SKILLBeginner5:00 Double Under Practice Intermediate & AdvancedAccumulate 30-100 DU(As many unbroken as possible)– Work on keeping hands low and close,

SKILLBeginner4 Sets:15 Handstand Wall Holdor4 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates)or4 x :04 Negative Deficit

SKILLBeginner4 Sets:15 Handstand Wall Holdor4 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates)or4 x :04 Negative Deficit

METCONNew Year WODIn Teams Of 2 For Time:100 Box Jumps100 Front Squats (42.5/35)200 Wall Ball Shots220 Cal Row/Bike SCALED(35/25)

TECHNIQUEPower Clean + Push Jerk3+3 @ 40%3+2 @ 50%3+1 @ 60%2+1 @ 70%1+1 @ 80%1+1 @ 90%*No touch-and-go, drop the

SKILLBeginner4 Sets:12 Handstand Wall Holdor6 x :05 Negative Deficit Pike Push-upsor4 x :05 Negative Deficit HSPU IntermediateAccumulate 4 sets of