מאמרים של: Crossfit Tzafon

STRENGTH 9-7-5-3-1 front squat (3 sec pause at bottom position)add weight every set, find your heaviest rep for the day.Rest

STREGTH/TECHNIQUE E.2.5.M x 6: 3 clean & jerk (T&G) add weight every set, find your heaviest triple. INTERMIDIATE: 3 p.clean

STRENGTH-CORE TABATA N1: round 1: hollow holdround 2: superman hold * switch every roundTABATA N2: round 1: weighted glute bridge

"DOUBLE HELEN" METCON- 3 Rounds for Time(cap=33 min): 800 meter Run42 Kettlebell Swings (24/16 kg)24 Pull-Ups

TECHNIQUE E. 2.5 MIN x 5: 2 hang high pull (mid thigh)1 hang squat snatch1 squat snacth (T&G)add weight every

STRENGTH 11-9-7-5-3-1 Deadlift with 5 sec eccentric phase add weight every set, find your heaviest rep of the day.Rest 1.5

SKILL/STREGTH accumulate as much complexes as you can in 15 min of the following: 1 wall walk6-10 shoulder taps1 wall

' DT "CROSSFIT HERO WOD 5 Rounds For Time 12 Deadlifts (70/47.5 kg)9 Hang Power Cleans (70/47.5 kg)6 Push Jerks

STRENGTH E.3.M x 5: 10-15 heavy front rack barbell hold( from rack )30 sec weighted plank hold add weight every

SKILL E.M.O.M x 12(3 rounds): min 1= 10-15 V-upsmin 2= 8-12 TTBmin 3= 4-6 BMUmin 4= REST GOAL is to