מאמרים של: Crossfit Tzafon

SKILLEvery 2:30 x 2 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

TECHNIQUE Hang Snatch Pull + Hang Snatch3 x (3+1) Snatch Deadlift + Snatch2+1 @ 40%2+1 @ 40%2+1 @ 50%1+1 @

STRENGTHHatch Squat Microcycle 2 – Week 2/3 Front Squat w/ 5s Eccentric (Lower)3 @ 70%3 @ 72%3 @ 75%3 @

SKILLEMOM x 8 Beginner:10 Wall Holdor2-3 Negative HSPU (3s)– Use AbMat If Needed– Kick down after every descent Intermediate2-5 Unbroken

SKILLEvery 1:30 x 5 Beginner6/6 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed

STRENGTHHatch Squat Microcycle 2 – Week 2/3 Back SquatBuild to 3RM Front Squat5 @ 60%5 @ 65%5 @ 70%5 @

TECHNIQUETall Clean2 x 5 Clean Deadlift + Hang Clean (Below Knees) + Clean2+1+1 @ 55%2+1+1 @ 55%1+2+1 @ 55%1+2+1 @

SKILLEvery 2:30 x 2 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

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

TECHNIQUEHang Snatch Pull + Hang Snatch3 x (3+1) Segment Snatch(1s Pause At Knee)2 x 2 @ 65%3 x 1 @