יום ראשון 26/09/21 אימון 1508
SKILLSBeginnerKip Swing Practice Intermediate4 sets of:4-6 Unbroken TTB AdvancedAccumulate:12 Butterfly Pull-ups/C2B3 x 8-10 Unbroken TTB METCONEvery 4:00 x 410 Double
מאמרים של: Crossfit Tzafon
שבת 26/09/21 אימון 1508
METCONFor Time: 6 RoundsPartner 1: 200m RunPartner 2: Deadlift Hold Until Partner Returns (42.5/35) Into.. 6 RoundsPartner 1: 200m RunPartner
יום שישי 24/09/21 אימון 1507
TECHNIQUEPower Snatch + OHS8 x 2(Light to Moderate Weight) RX+8 x 2Squat Snatch METCONEvery 3:00 x 6200m Run10 Box Jump
יום חמישי 23/09/21 אימון 1506
STRENGTH3 Sets Each Side Of:8 Windmills8 Turkish Get-ups8 Z-Press Use a KB of same (light-moderate) weight throughout each set, no
יום רביעי 22/09/21 אימון 1505
SKILLHSPU PracticeBeginnerHSPU Progression– Hold On Wall– Negatives w/ AbMat IntermediateAccumulate 10 HSPU (or Deficit On 10kg Plates) Advanced2 Sets Of:2-5
יום שלישי 21/09/21 אימון 1504
SKILLPistols PracticeBeginner– One-legged Squats From Box– Start with negatives Intermediate– Heel-elevated Pistols– Pistol With CounterweightUse both if needed, and try
יום שני 20/09/21 אימון 1503
STRENGTHClean-Grip Deadlifts12 @ 50%9 @ 70%6 @ 90%3 x 3 @ 100%*Percentages based off 1RM Clean METCONEvery 3:00 x 5
יום ראשון 19/09/21 אימון 1502
SKILLBeginnerKip Swing Practice Intermediate4 sets of:4-6 Unbroken Pull-ups AdvancedAccumulate:12 Butterfly Pull-ups8 Butterly C2B4 Muscle-ups METCONFor Time:3 Rounds12 Thrusters (35/25)12 Pull-ups
שבת 18/09/21 אימון 1501
METCONPartner WOD (You-Go-I-Go) AMRAP 8Max Cal RowEvery minute (including 0:00), 4 Double DB Devil's Press (15/10)RX+ (22.5/15)Scaled (Single DB) Rest
יום שישי 17/09/21 אימון 1500
TECHNIQUEEvery 1:15 x 9 RoundsRounds 1-3: 2 Snatch Balance + 2 OHSRounds 4-6: 1 Snatch Balance + 2 OHSRounds 7-9: