שבת 04/09/21 אימון 1489
METCONFor Time:50-40-30-20-10Burpees To Target (You-Go-I-Go)Partner Deadlift– 200m Partner Farmer's Carry After Each Round Time Cap: 45:00 Weights on each side
מאמרים של: Crossfit Tzafon
יום שישי 03/09/21 אימון 1488
STRENGTHWeek 8/9Front Squat3 x 2 @ 98% METCON20 Rounds For Time:4/4 DB Hang C&J (22.5/15)4 V-ups10 DU/20 SU Time Cap:
יום חמישי 02/09/21 אימון 1487
TECHNIQUESnatch Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets, Empty Bar Snatch3 @ 70%3 @ 72%3 @
יום רביעי 01/09/21 אימון 1486
STRENGTHWeek 8/9Deficit Romanian Deadlift5 x 2Elevated on 20kg PlateTake 5 sets to build to heavy 2 METCONPartner WODSwitch after every
יום שלישי 31/08/21 אימון 1485
TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Empty Bar) Clean & Jerk3 @ 70%3 @
יום שני 29/08/21 אימון 1484
SKILLBeginnerKip Swing Practice IntermediateAccumulate 5 sets of:3-5 Unbroken Toes-to-bar AdvancedAccumulate 10-15 Bar Muscle Up METCON4 Intervals of AMRAP 2/2/2/3:8 Front
יום ראשון 29/08/21 אימון 1483
STRENGTHBack SquatWeek 8/96 x 2 @ 80% METCONEvery 3:15 x 524 AbMat Sit-ups9/9 Single DB Box Step-ups (22.5/15)10 Hang Power
שבת 28/08/21 אימון 1482
METCONE2MOM x 151 Round Of Strict Cindy1 Clean & Jerk @ 60% Strict Cindy:5 Strict Pull-ups10 Push-ups15 Air Squats RX+2
יום שישי 28/08/21 אימון 1481
STRENGTHWeek 7/9DeadliftBuild to 3RM METCONPartner WODFor Time: (You-Go-I-Go) 30 Cal Row/Bike30 HSPU30 Deadlifts30 TTB20 Cal Row/Bike20 HSPU20 Deadlifts20 TTB Time
יום חמישי 26/08/21 אימון 1480
TECHNIQUESnatch Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets, Empty Bar Snatch + OHS2+2 @ 70%2+2 @