שבת 18/12/1 אימון 1589
METCON12 Days Of Christmas (Pt. I) 1 Wall Walk2 Bar Muscle-up/Pull-up3 TTB/Knees-to-Chest4/4 DB Snatches (22.5/15)5/5 DB S2OH6 Deadlifts (42.5/35)7 Hang
מאמרים של: Crossfit Tzafon
יום שישי 17/12/21 אימון 1588
TECHNIQUESots Press/Snatch Grip Press2 x 8 (Empty Bar) Snatch Hip Contact Drill (Empty Bar)2 x (3 Hang Snatch Pull +
יום חמישי 16/12/21 אימון 1587
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
יום רביעי 15/12/21 אימון 1585
STRENGTHEMOM x 9Back Squats1-3: 5 Reps4-6: 3 Reps7-9: 1 Rep*Increasing weight, start with 40% EMOM x 9Behind-the-neck Strict Press1-3: 5
יום שני 13/12/21 אימון 1584
SKILLBeginner3 Sets:10 Handstand Wall Holdor5 x :05 Negative Deficit Pike Push-upsor5 x :03 Negative Deficit HSPU IntermediateAccumulate 10-20 HSPU– Focus
יום ראשון 12/12/21 אימון 1583
TECHNIQUEClean2 @ 55%2 @ 65%2 @ 70%2 @ 70%2 @ 70% POSITIONAL STRENGTHEvery 1:30 x 43 Deficit Clean Pulls @
שבת 11/12/21 אימון 1582
METCONIn Teams Of 2For Time:100 Pull-ups (Total) Every break:20 Sync Air Squats10 Partner Deadlifts Weights on each side of bar:F/F
יום שישי 10/12/21 אימון 1581
SKILLBeginner3 Sets:10 Handstand Wall Holdor5 x :05 Negative Deficit Pike Push-upsor5 x :03 Negative Deficit HSPU IntermediateAccumulate 10-20 HSPU– Focus
יום חמישי 09/12/21 אימון 1580
TECHNIQUEClean2 @ 50%2 @ 60%2 @ 65%2 @ 65%2 @ 65% POSITIONAL STRENGTH Every 1:30 x 43 Deficit Clean Pulls
יום רביעי 08/12/21 אימון 1579
SKILLBeginner5:00 Double Under Practice IntermediateAccumulate 20-50 DU(As many unbroken as possible) AdvancedEMOM x 510/20/30 DU15 Air Squats CONDITIONINGEvery 1:15 x