יום חמישי 27/05/21 אימון 1390
SKILLDouble Unders BeginnerDU Progression IntermediateAccumulate 100-150 DU Advanced4 x 50/60/70 Unbroken DU METCONAt 0:00,3 Rounds16 Alt DB Snatch (22.5/15)12 Burpees
מאמרים של: Crossfit Tzafon
יום רביעי 26/05/21 אימון 1389
TECHNIQUEDip Power Snatch2 x 4 (Empty Bar/Very Light) Hang (From Knee) Power Snatch2 x 4 (Very Light) Slow Pull Power
יום שלישי 25/05/21 אימון 1388
STRENGTHFront Squat4 x 3 @ 70%2 x 3 @ 75% METCON6 Rounds of1:30 ON / :30 OFF9 Thrusters (42.5/30)35 DU
יום שני 24/05/21 אימון 1387
TECHNIQUEHigh Hang (Above Knee) Power Clean w/ 2s Pause In Catch5 Reps (Light) Low Hang (From Knee) Power Clean w/
יום ראשון 23/05/21 אימון 1386
STRENGTHBack Squat1 x 5 @ 65%4 x 5 @ 70%1 x 5 @ 75% METCONE2MOM x 6200m Run4/6/8 Single Arm
שבת 22/05/21 אימון 1385
METCON For Time: 4:00 ON / 1:00 OFF400m Run10 Burpee Box Jump OversMax Ground 2 Overhead (42.5/30) – Continue until
יום שישי 21/05/21 אימון 1584
SKILL – HSPUBeginnerHSPU Progression IntermediateAccumulate 20 HSPUUse AbMats to reduce height as needed AdvancedFor Time:1-2-3-4-5-4-3-2-1Unbroken strict HSPU, rest as needed
יום חמישי 20/05/21 אימון 1583
STRENGTHBack Squat5 x 5 @ 70% METCONFor Time: 50 Deadlifts (85/60)Every break, 15 Air Squats Time Cap: 12:00Target Time <9:00
יום רביעי 19/05/21 אימון 1582
STRENGTHStrict Press + OH Reverse Lunge8 + 6 @ 40%6 + 6 @ 50% Push Press + OH Reverse Lunge10
יום שלישי 18/05/21 אימון 1581
TECHNIQUEHigh Hang Power Clean w/ 2s Pause in Catch3 x 2 Low Hang Power Clean w/ 2s Pause in Catch2