מאמרים של: Crossfit Tzafon

STRENGTHWeek 1/9Deadlift6 x 5 @ 70% METCONPartner WODAMRAP 2024/18 Cal Row or 18/14 Cal Bike30 Wallball Hug Squats (20/14)30 DB

SKILLBeginnerKip Swing Practice IntermediateKipping TTB/Pull-up Practice AdvancedBMU Practice METCONEvery 3:30 x 6400m RunMax TTB/Pull-ups/BMU Score is the least number of

STRENGTHWeek 1/9Front Squat6 x 3 @ 75% METCON4 Rounds For Time:10 Front Rack Reverse Lunges (35/25)15 Box Jumps60 Double Unders

SKILLBeginnerHandstand Hold on Wall IntermediateKipping HSPU Practice AdvancedStrict HSPU Practice METCONEvery 1:30 x 121: 6/8/10 DB/KB Push-ups + 6/8/10 DB/KB

METCONFor Time:9-15-21DB Snatch (22.5/14)18-30-42Wallball Shots Time Cap: 13:00Goal: 9:00 STRENGTHEvery 1:15 x 81: 10-15 DB Hammer Curls2: 10-15 DB OH

STRENGTHBack Squat6 x 2 @ 75% METCON3 Rounds For Time:50 OHS (20/15)5 Wall Walks Time Cap: 17:00Goal: 12:00 SCALED3 Rounds

METCONEvery 7:00 x 4 Rounds Rounds 1 & 3:25 Bar Facing Burpees50 DU28/21 Cal Row or 20/14 Cal Bike Rounds

STRENGTHDeadlift5 @ 65%5 @ 70%5 @ 75%3 x 3 @ 80% METCONEMOM x 121: 8/12/16 Tricep OH Extensions2: 8/12/16 Barbell

METCONEMOM x 321: 14/11 Cal Row2: 11/8 Cal Bike3: 5 Strict Pull-ups + 5 Push-ups4: 5 Push-ups + 15 Air