יום שני 26/07/21 אימון 1448
STRENGTHWeek 3/9Back Squats6 x 4 @ 80% METCONFor Time:4-8-12-16-12-8-4Deadlifts (52.5/35)TTB *One movement must be unbroken Time Cap: 15:00Goal: 12:00 RX+Deadlifts
מאמרים של: Crossfit Tzafon
יום ראשון 25/07/21 אימון 1447
TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Empty Bar) Clean Pull + Clean2 x (2+1)
שבת 24/07/21 אימון 1446
METCON EMOM 76 Deadlifts (42.5/30)3 Hang Power Cleans1 S2OH Rest 1:30 EMOM 720/30/40 DU4/5/6 Box Jumps Rest 1:30 EMOM 77/5
יום שישי 23/07/21 אימון 1445
STRENGTHDeadlift3 x 53 x 3Build to heavy 3 rep, starting the first set of 5 at 65% of 1RM METCON4
יום חמישי 22/07/21 אימון 1444
TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Empty Bar) Clean Pull + Clean2 x (2+1)
יום רביעי 21/07/21 אימון 1443
STRENGTHWeek 2/9Front Squat6 x 3 @ 75% METCONEMOM x 241: 14/11 Cal Row2: 14 KB Swings (24/16)3: 11/8 Cal Bike4:
יום שלישי 20/07/21 אימון 1442
SKILLBeginnerHSPU Progression– Wall Holds– Negative HSPUs IntermediateAccumulate 10-20 HSPU Advanced4 Unbroken Sets:1-3 Strict HSPU + 3-5 HSPU METCON3 RoundsMax Reps
יום שני 19/07/21 אימון 1441
STRENGTHSnatch Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets, Empty Bar Snatch Pull + Snatch2 x (2+1)
יום ראשון 18/07/21 אימון 1440
STRENGTHBack Squat6 x 4 @ 75% METCONPartner WOD Every 1:30, Partner A:16 DB Snatches (22.5/15)Max Burpee Box Jump Over Partner
שבת 17/07/21 אימון 1439
SKILL7:00 Double Unders Practice METCONFor Time:200 Double Unders21 Power Cleans (35/25)15 STOH9 Power Snatch150 Double Unders21 Power Cleans15 STOH9 Power