מאמרים של: Crossfit Tzafon

SKILLS BeginnerHSPU Progression– Hold On Wall– Negatives w/ AbMat IntermediateAccumulate 10-20 HSPU Advanced4 x 5-8 Unbroken HSPU METCONEvery 3:30 x

STRENGTHBack Squat5 x 5 @ 65% METCONAMRAP 58 Power Cleans (60/42.5)8 High Box Jumps Rest 1:00 AMRAP 58 S2OH (60/42.5)8

SKILLBeginnerKip Swing Practice IntermediateKipping TTB/Pull-up Practice AdvancedBMU Practice METCONEMOM x 121: 5 TTB + 5 Pull-ups2: :45-:50 Wall Sit RX+1:

METCONCash-in:100/85/70 Cal Bikeor2000/1700/1400m Row 4 Rounds50 Box Jumps25 Partner DeadliftsWeights on each side of bar:F/F – 42.5/2.5 (Women's Bar)M/F –

SKILLBeginner – DU ProgressionIntermediate – Accumulate 60-100 DUAdvanced – Build to one set of unbroken 80-10 METCONCrossFit BenchmarkAnnieFor Time:50-40-30-20-10DUSit-ups RX+Rest

SKILLBeginnerHandstand Hold Practice IntermediateKipping HSPU Practice AdvancedStrict HSPU Practice METCONCrossFit Benchmark"Diane"For Time:21-15-9Deadlifts (102.5/70)HSPU Time Cap: 17:00 SCALEDFor Time:21-15-9Deadlifts (70/52.5)Push-ups

STRENGTHFind 1RM Front Squat Strategy: Try to conserve your energy for 3 attempts, based on feel. 1st Attempt should be

METCONE2MOM x 4200m RunMax DU*Score is least number of DU Rest 1:30 AMRAP 87/5 Cal Row8 Wallballs Rest 1:30 AMRAP

TECHNIQUEHigh Hang Muscle Clean2 x 5 (Empty Bar) High Hang Clean w/ 2s Pause in Catch + Front Squat3 x

STRENGTHFind 1RM Back Squat Strategy: Try to conserve your energy for 3 attempts, based on feel. 1st Attempt should be