מאמרים של: Crossfit Tzafon

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

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

TECHNIQUESots Press/Snatch Grip Press2 x 8 (Empty Bar) Snatch Hip Contact Drill (Empty Bar)2 x (3 Hang Snatch Pull +

STRENGTH3 Rounds for Quality:10 Strict Toes to Bar/Hollow Rocks0:30 Side Plank0:30 Side Plank20 V-Ups METCONEMOM x 301: 40 DU2: 16

TECHNIQUE Snatch4 x 50%3 x 60%2 x 70%1 x 80%1 x 85%1 x 90%1 x 95+%2 x 70% METCONFor Time:200m

METCONSurprise 🙂

STRENGTHMicrocycle 3 – Week 3/3 (Deload) Front Squat3 @ 70%3 @ 75%3 @ 80%Percentages based off 3RM Front Squat Back

TECHNIQUE8:00 to Build to 1RM Power Clean Rest 3:00 For Time:20 Power Clean @ 80%Time Cap: 6:00 METCON10 Rounds For

METCONWorkout 1(Alternate with a partner)EMOM x 141: 14/11 Cal Bike (in :50)2: 5 Air Squats + 20 SU RX+1: 16/12

METCONIn Teams Of 3: 3 Rounds For Time:800m Run (Together)30 Burpee Strict Pull-ups50 Hang Power Cleans (60/42.5) RX+1000m Run30 BMU/Burpee