מאמרים של: Crossfit Tzafon

TECHNIQUERack Delivery3 x 5 (Empty Bar) Tall Power Clean3 x 3 (Empty Bar) Tall Squat Clean3 x 3 (Light/Moderate) 3-Position

METCONEMOM 7:007/5 Cal Row4/5/6 Burpee Box Jumps Rest 2:00 EMOM 7:0020/30/40 DU4/5/6 KB Swings (24/16) Rest 2:00 EMOM 7:006/4 Cal

STRENGTHOverhead SquatsE2MOM x 53 OHSBuild to moderate-heavy set of 3 METCON10 Rounds For Time:3 G2OH (52.5/35)3 Burpees Over The BarTime

STRENGTHBack Squat5 x 5 @ 75% METCONE3MOM x 7200m Run1/3/5 HSPU3/6/9 C2B/Pull-ups RX+200m Run5 sHSPU1-3 BMU/RMU Use the first round

TECHNIQUERack Delivery (Empty Bar)3 x 5 Tall Power Clean (Empty Bar)3 x 3 High Hang Power Clean w/ Pause in

STRENGTHBack Rack Reverse Lunges, Front Leg Elevated On 20kg Plate*Start with both legs on plate, then one leg lunges back

TECHNIQUEDip Power Snatch3 x 3 (Empty Bar) Hang (Mid-thigh) Power Snatch2 x 3 (Empty Bar) Slow Pull Power Snatch2 x

STRENGTHFront Squat6 x 3 @ 75% METCONEMOM 201: 15 Dual DB Push Press2: 30 DU3: 7 Dual DB Devil's Press4:

METCONFor Time: 40-30-20Assault Bike CalsWallball Shots Rest 5:00 40-30-20Rower CalsDeadlifts (85/60) Women's Cals28-21-14 Flow: Partner A does 40 cals, partner

STRENGTHFront Rack Alternating Reverse LungesFront Leg Elevated On 20kg PlateStart with both legs on plate, then one leg lunges back