מאמרים של: Crossfit Tzafon

SKILLEvery 2:00 x 5 Beginner8/8 Single Leg Box Squats– Lower height as much as possible Intermediate6/6 Alternating Pistols Advanced12 Alternating

TECHNIQUESnatch Pull + Hang Snatch + Snatch2+1+1 @ 30%2+1+1 @ 35%1+2+1 @ 40%1+2+1 @ 45%1+1+1 @ 50%1+1+1 @ 60%1+1+1 @

STRENGTHSquat Microcycle 3 – Week 2/3Front Squat w/ 5s Eccentric (Lower)3 @ 72%3 @ 75%3 @ 77%3 @ 80%Percentages based

SKILLEvery 1:30 x 7 Beginner2-3 Negative HSPU (3s)– Use AbMat If Needed– Kick down after every descentor1-2 HSPU (From AbMat)

STRENGTHSquat Microcycle 3 – Week 2/3 Back SquatBuild to 3RM Front Squat5 @ 65%5 @ 70%5 @ 75%5 @ 80%

TECHNIQUEClean Pull + Hang Clean + Clean2+1+1 @ 30%2+1+1 @ 35%1+2+1 @ 40%1+2+1 @ 45%1+1+1 @ 50%1+1+1 @ 60%1+1+1 @

METCONPartner WOD 2 Rounds For Time:600m Run100 Plate G2OH (10/5), Partner Holds Plank100 AbMat Sit-ups, Partner Holds 2 x KB

SKILLEvery 2:30 x 4 Beginner10/10 Single Leg Box Squats (Weighted)– Use box or stack plates at a suitable height– Hold

TECHNIQUEDip Snatch (From Power Position)4 @ Empty Bar3 @ 30%2 @ 35%2 @ 40% Hang Snatch (From Knees)1 @ 50%1

STRENGTHSquat Microcycle 3 – Week 1/3 Back Squat w/ 5s Eccentric (Lower)3 @ 72%3 @ 75%3 @ 77%3 @ 80%Percentages