יום רביעי 15/09/21 אימון 1499
METCON4 Rounds of 'TABATA' (:20 ON/:10 OFF x 8 Rounds) TABATA 1Assault Bike Rest 2:00 TABATA 2Bench Press (42.5/30)RX+ (52.5/35)Scaled
מאמרים של: Crossfit Tzafon
יום שלישי 14/09/21 אימון 1498
SKILLSBeginnerHSPU Progression– Hold On Wall– Negatives w/ AbMat IntermediateAccumulate 10-20 HSPU Advanced4 x 5-8 Unbroken HSPU METCONEvery 3:00 x 4200m
יום שני 13/09/21 אימון 1497
TECHNIQUEEvery 1:15 x 91: 8 Power Cleans @ 45%2: 6 Power Cleans @ 55%3: 4 Power Cleans @ 65%4: 2
יום ראשון 12/09/21 אימון 1496
SKILLSBeginnerOne-legged Squats From Box-– Start with negatives Intermediate– Heel-elevated Pistols– Pistol With CounterweightUse both if needed, and try to reduce
יום שישי 10/09/21 אימון 1494
METCONPartner WOD (You-Go-I-Go) AMRAP 2040 Bench Press (52.5/35)20 Strict Pull-ups Rest 3:00 AMRAP 2020 Double DB Hang Snatch (15/10)20/16 Cal
יום חמישי 09/09/21 אימון 1493
STRENGTHWeek 9/9Front Squat15:00 To Build To 1RM METCONEvery 4:00 x 61-2: 500/400m Row or 20/14 Cal Bike3-4: 10 DB Thrusters
יום רביעי 08/09/21 אימון 1492
TECHNIQUESnatch3 @ 75%3 @ 78%3 @ 82% Then build to heavy single Your heavy single might be a new PR,
יום שלישי 07/09/21 אימון 1491
SKILLBeginnerKip Swing Practice IntermediateAccumulate 6 sets of:3-5 Unbroken Toes-to-bar AdvancedAccumulate 10-15 Bar Muscle Up METCON6 Rounds Of3:00 WORK/1:00 REST16/12 Cal
יום שני 06/09/21 אימון 1491
STRENGTHWeek 9/9Back Squat2 x 2 @ 100% Recalculate your new 1RM based on this 2RM METCONFor Time:30-25-20-15-10-5Unbroken Wallballs12 Burpees After
יום ראשון 05/09/21 אימון 1490
TECHNIQUEClean & Jerk2 @ 75%2 @ 78%2 @ 82% Then build to heavy single Your heavy single might be a