יום רביעי 27/10/21 אימון 1538
STRENGTHSquat Microcycle 2 – Week 1/3 Back Squat w/ 5s Eccentric (Lower)3 @ 70%3 @ 72%3 @ 75%3 @ 77%Percentages
מאמרים של: Crossfit Tzafon
יום שלישי 26/10/21 אימון 1537
SKILLEMOM x 8 Beginner:10 Wall Holdor2 Negative HSPU (3s)– Use AbMat If Needed Intermediate2-5 Unbroken HSPU Advanced2-4 Strict HSPU METCONPartner
יום שני 25/10/21 אימון 1536
TECHNIQUETall Clean2 x 5 Segment Clean(1s Pause At Knee)2 x 2 @ 65%3 x 1 @ 75% Clean5 x 1
יום ראשון 24/10/21 אימון 1534
STRENGTHSquat Microcycle 2 – Week 1/3 Front SquatBuild to 3RM Back Squat5 @ 80%5 @ 85%5 @ 90%5 @ 95%Percentages
שבת 23/10/21 אימון 1533
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
יום שישי 22/10/21 אימון 1532
SKILLEvery 2:00 x 5 Beginner6/6 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed
יום רביעי 20/10/21 אימון 1531
STRENGTHSquat Cycle Week 4/10 (Deload) Front Squat3 @ 60%3 @ 65%3 @ 70%Percentages based off 3RM Front Squat Back Squat3
יום שלישי 19/10/21 אימון 1530
SKILLEvery 2:00 x 5 Beginner8 Seated Double DB Press (Moderate)3 Deficit Pike Press w/ 5s Negative Intermediate4-6 HSPU w/ 5s
יום שני 18/10/21 אימון 1529
TECHNIQUETall Clean2 x 5 Segment Clean(1s Pause At Knee, 1s Pause At Power Position)2 x 2 @ 65%3 x 1
יום ראשון 18/10/21 אימון 1528
METCONPartner WOD Workout 1For Time (You-Go-I-Go):50-40-30-20-10Push-upsCal Row *Women's Cals40-32-24-16-8 Time Cap: 18:00 Scaled: Elevated Push-ups on plates/box Workout 2For Time