יום שבת 29/10/2022 אימון 1890
'KELLY"crossfit "GIRL" benchmark wod 5 Rounds For Time(cap=40 min)400 meter Run30 Box Jumps (60/45 cm)30 Wall Ball Shots (9/6 kg)
מאמרים של: Crossfit Tzafon
יום שישי 28/10/2022 אימון 1889
SKILL/STRENGTH E.M.O.M x 12 min(4 rounds): min 1= 6-10 strict C2B/ strict Pull ups / banded C2B or Pull upsmin
יום חמישי 27/10/2022 אימון 1888
METCON-5 ROUNDS FOR TIME(cap= 12 min) 10 dual KB/DB thrusters15 dual KB/DB deadlift RX KB weight= 2x 24/16 kgRX DB
יום רביעי 26/10/2022 אימון 1887
STRENGTH back squat: 8 @ 50%5 @ 60%3 @ 70%1 @ 80%2 @ 85%1 @ 90% scaling:same rep scheme of
יום שלישי 25/10/2022 אימון 1886
STRENGTH TABATA N1: round 1= high plank holdround 2= inch wormswitch every round TABATA N2: round 1= weighted plank hold
יום שני 24/10/2022 אימון 1885
“ANDI”CROSSFIT "GIRL" BENCHMARK WOD For Time (cap = 30 min)100 Hang Power Snatches (30/20 kg)100 Push Presses (30/20 kg)100 Sumo
יום ראשון 23/10/2022 אימון 1884
STREGTH Over head squat 5 sets X 3 reps (5 sec eccentric descend)try adding weight with good technique! Rest 1.5-2
יום שבת 22/10/2022 אימון 1883
METCON- FOR TIME(CAP=28 MIN) run 80040 Russian KB swing (32/24 kg)40 Wall ball shots (9/6 kg)run 60030 Russian KB swing30
יום שישי 21/10/2022 אימון 1882
TECHNIQUE/STRENGTH clean-T&G practice E.2.M x 5: 5 reps of p.clean T&Gadd weight every set up to @ 75-80% of clean
יום חמישי20/10/2022 אימון 1881
SKILL/STRENGTH Every 1.5 M x 6: perform 10-12 pistol squats(3 sec decent)GOAL is to perform quality movement! Scaling the pistol