יום רביעי 06/10/21 אימון 1517
STRENGTHWeek 2/10 Back Squat w/ 5s Eccentric (Lower)3 @ 68%3 @ 70%3 @ 72%3 @ 75%Percentages based off 3RM back
מאמרים של: Crossfit Tzafon
יום שלישי 04/10/21 אימון 1516
TECHNIQUETall Clean2 x 5 High Hang Clean + Clean3 x (2+1)4 x (1+1)For quality: increase weight only after a set
יום שני 04/10/21 אימון 1515
SKILLEvery 2:30 x 4 Beginner6 Seated Double DB Press (Moderate)3 Deficit Pike Press w/ 3s Negative Intermediate3- 5 HSPU w/
יום ראשון 03/10/21 אימון 1514
STRENGTHWeek 2/10 Front SquatBuild to 3RM Back Squat5 @ 75%5 @ 80%5 @ 85%5 @ 90%Percentages based off 3RM Front
שבת 02/10/21 אימון 1513
METCONPartner WOD AMRAP 168 Bench Press (52.5/35)8 Power Clean (52.5/35)– Switch After Every Round Goal: 14+ Rounds (7+ Each) RX+(60/42.5)
יום שישי 01/10/21 אימון 1512
TECHNIQUEHang Snatch Pull + Hang Snatch3 x (3+1) High Hang Snatch + Snatch4 x (2+1)3 x (1+1)For quality: increase weight
יום חמישי 30/09/21 אימון 1511
STRENGTHWeek 1/10 – Test WeekBack SquatTest: Build to 3RM in 15:00 Record this weight, as we will be using it
יום רביעי 29/09/21 אימון 1510
SKILLEMOM 2:30 x 4 Beginner6/6 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed
יום שלישי 27/09/21 אימון 1509
TECHNIQUETall Clean2 x 5 High Hang Clean + Clean4 x (2+1)3 x (1+1)For quality: increase weight only after a set
יום שני 09/26/21 אימון 1509
STRENGTHFront SquatTest: Build to 3RM in 15:00 Record this weight, as we will be using it for the following 9