שבת 16/10/21 אימון 1527
METCONFor Time: 3:00 ON / 1:00 OFF150m Run8 BBJOMax Wall Ball Shots In Time Remaining Continue until accumulating 150 Wall
מאמרים של: Crossfit Tzafon
יום שישי 15/10/21 אימון 1526
TECHNIQUEHang Snatch Pull + Hang Snatch3 x (3+1) Segment Snatch(1s Pause At Knee, 1s Pause At Power Position)2 x 2
יום חמישי 14/10/21 אימון 1525
STRENGTHFront Squat w/ 5s Eccentric (Lower)3 @ 68%3 @ 70%3 @ 72%3 @ 75%Percentages based off 3RM front squat Back
יום רביעי 13/10/21 אימון 1524
SKILLEMOM 2:00 x 4 Beginner6/6 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed
יום שלישי 12/10/21 אימון 1523
TECHNIQUETall Clean2 x 5 Segment Clean(1s Pause At Knee, 1s Pause At Power Position)2 x 2 @ 60%3 x 1
יום שני 11/10/21 אימון 1522
STRENGTHBack SquatBuild to 3RM Front Squat5 @ 55%5 @ 60%5 @ 65%5 @ 70%Percentages based off 3RM Front Squat METCONAMRAP
יום ראשון 09/10/21 אימון 1521
SKILLEvery 2:30 x 4 Beginner8 Seated Double DB Press (Moderate)3 Pike Press (From Box) w/ 3s Negative Intermediate4- 6 HSPU
שבת 09/10/21 אימון 1520
METCONEMOM 83 Hang Power Clean (42.5/30)3 Front Squats3 S2OH RX+ (52.5/25) Rest 1:00 EMOM 84/6/8 Burpees10 DB Snatches (22.5/15) Rest
יום שישי 07/10/21 אימון 1519
SKILLEMOM 2:00 x 5 Beginner5/5 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed
יום חמישי 06/10/21 אימון 1518
TECHNIQUEHang Snatch Pull + Hang Snatch3 x (3+1) Snatch Pull + Hang Snatch2 x (2+1)2 x (1+2)3 x (1+1)For quality: