מאמרים של: Crossfit Tzafon

METCONCrossFit New Girl Benchmark"ANDI" For Time:100 Hang Power Snatches100 Push Presses100 Sumo Deadlift High-Pulls100 Front Squats Barbell: 30/20 APPROXIMATE tiersElite

STRENGTHEvery 1:30 x 83 Snatch Grip Push PressStart from light weight and add weight every round, build to heavy METCONFor

STRENGTHEvery 1:30 x 123 Box Back Squats (Slightly Below Parallel)Start with 50% and build to 70-75% of Back Squat METCONEMOM

TECHNIQUESnatch Contact Drill(3 Snatch Pull + 1 Snatch)3 Sets, Empty Bar Hang Snatch Pull + Hang Snatch4 x (2+1) SnatchBeginner

STRENGTH5 Rounds16 Alternating Lunges (8/8 per leg)Increasing Weight, Build to Heavy Set METCON5 Rounds of 2:00 ON/1:00 OFF16 Deadlifts (42.5/30)8

TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Light/Moderate) Beginner – 3-Position Clean(Mid-thigh, Below Knee, Floor)7

STRENGTHFront Squat w/ :03 Pause At Bottom3 x 2 @ 75%2 x 1 @ 80% METCONAMRAP 816 Alternating DB Snatch12

SKILLBeginnerDouble Under Progression IntermediateAccumulate 60-100 Double Unders Advanced2 x 70 Unbroken Double Unders METCON4:00 ON / 1:00 OFF400m Run10 Box

STRENGTH5 Sets16 Alternating Front Rack Reverse Lunge10 Strict Press Work to a heavy set (~60% of max press)After each set

STRENGTHBack Squat3 x 3 @ 80%2 x 3 @ 85% METCONEMOM x 121: 3/6/9 Strict Pull-ups2: 3/5/7 Wall Walks RX+2-3m