מאמרים של: Crossfit Tzafon

SKILLEvery 2:00 x 6 Beginner2-3 Negative HSPU (3s)– Use AbMat If Needed– Kick down after every descentor1-2 HSPU Intermediate5 HSPUor2-5

TECHNIQUETall Clean (From Power Position)4 @ Empty Bar3 @ 30%2 @ 35%2 @ 40% Hang Clean (From Knees) + Jerk1+1

STRENGTHFront SquatBuild to 3RM Back Squat5 @ 85%5 @ 90%5 @ 95%5 @ 100%Percentages based off 3RM Front Squat METCON5

METCONPartner WODFor Time: In Teams of 3(Switch after every round) 9 RoundsPartner 1:16 DB Snatches (22.5/15)Partner 2 & 3:6 Sync

TECHNIQUEDip Snatch + Hang Snatch (From Knees) + Floating Snatch1+1+1 @ Empty Bar1+1+1 @ 30%1+1+1 @ 40%1+1+1 @ 50% Hang

SKILLEMOM x 7 Beginner:10 Wall Holdor2-3 Negative HSPU (3s)– Use AbMat If Needed– Kick down after every descent Intermediate3-6 Unbroken

STRENGTHSquat Microcycle 2 – Week 3/3 (Deload) Front Squat3 @ 65%3 @ 70%3 @ 75%Percentages based off 3RM Front Squat

SKILLEvery 2:30 x 3 Beginner10-15 V-ups/Tuck-ups:10-:15 Hollow Hold10-15 Arch Ups (Superman):10-:15 Arch Hold Intermediate5-8 Kip Swings (Legs Straight, As High

TECHNIQUEHigh Hang Clean + Hang Clean (From Knees) + Floating Clean1+1+1 @ Empty Bar1+1+1 @ 30%1+1+1 @ 40%1+1+1 @ 50%

SKILLEvery 2:30 x 4 Beginner8/8 Single Leg Box Squats– Use box or stack plates at a suitable height IntermediateIn 10:00