מאמרים של: Crossfit Tzafon

STRENGTHWeek 7/9Front Squat6 x 2 @ 80% METCONEMOM x 181: 3 Wall Walks2: 5-8 Pull-ups3: 40/50/60 DU 2 SU +

TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Empty Bar) Clean & Jerk2+2 @ 70%2+2 @

STRENGTHWeek 7/9Deficit Romanian Deadlift5 x 3Elevated on 20kg PlateTake 5 sets to build to heavy 3 METCONEvery 1:15 x 410-12

STRENGTHWeek 7/9Back Squat4 x 4 @ 90% METCONFor Time:40/40 Single Arm DB Hang Squat Clean (22.5/15)Every break = 2/2 Single

METCONPartner WOD E2MOM x 20Partner 1: Max Cal on MachinePartner 2:10 Air Squats8 Deadlifts (42.5/30)6 Box Jumps– Switch every round

STRENGTHWeek 6/9Deadlift2 x 3 @ 80%2 x 3@ 82% METCONEvery 4:00 x 5200m Run8 Single Arm DB Push Press (22.5/15)8

STRENGTHWeek 6/9Front Squat2 x 3 @ 90% METCONEMOM x 151: 8/10/12/14 Burpees2: 10/12/14/16 Alternating DB Snatch (22.5/15)3: 8/12/16/20 Alternating DB

STRENGTHWeek 6/9Deficit Romanian Deadlift5 x 5Elevated on 20kg PlateTake 5 sets to build to heavy 5 METCON6 Rounds For Time:6

TECHNIQUESnatch Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets, Empty Bar Hang Snatch + Snatch2+2 @ 75%2+1

STRENGTHWeek 6/9Back Squat6 x 2 @ 80% METCONEMOM x 161: 15/12 Cal Row2: 8/10/12 DB Power Cleans (22.5/15)3: 12/9 Cal