מאמרים של: Crossfit Tzafon

STREGTH Front squat: 1×6 @ 50%1×6 @ 60%1×3 @ 70%1×3 @ 75%1×2 @ 80%1×2 @ 85% scaling:same rep scheme of

STRENGTH Snatch – 1 RM 5 @ up to 50%/barbell only3 @ 50%3 @ 60%2 @ 70%2 @ 80%1 @

METCON-WITH A PARTNER AMRAP IN 30 MIN OF: 70 DU60 American KB swing (24/16 kg)50 weighted box step ups (use

“FIGHT GONE BAD”CROSSFIT BENCHMARK WOD 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (9/6 kg)1

TECHNIQUE Every 2.5 min x 5: 1 clean DL1 hang power clean2 jerk add weight every round, up to @

TABATA 1: rounds 1-4= side plank hold (R)rounds 4-8= side plank hold (L) REST 1 MIN TABATA 2: rounds 1-4=

with a partnerrun 800m together, straight into: 5 Rounds For Time(cap=40 min): 20 Pull-Ups – switch after every 5 reps30

STREGTH E.2.M x 6: 1 dual DB/KB squat clean2 dual DB/KB front squat3 dual DB/KB push press add weight every

STREGTH 16-14-12-10-8-6 forward front rack barbell lunges from the flooradd weight every set.Rest 1.5 min between sets. METCON- FOR TIME

STRENGTH E.M.O.M IN 8 MIN: min 1= 4-7 strict HSPUmin 2= 8-14 kipping HSPUmin 3= 30-45 sec hand stand agaisnt