מאמרים של: Crossfit Tzafon

Strength: Sumo Deadlift4 x 5 at medium Weight Metcon: EMOM 12 min1) 150 m Run2) 12 Burpees3) 12 Box Jump

Strength: Back Squat 4 x 5, add weight to last time20 Hollow Rocks between each set Metcon: 3 Rounds For

SMWOD: For TimeBuy-In:100 Air Squats 50-40-30-20-10Box JumpsWall Ball ShotsKettlebell Deadlift 32/24 Buy Out:100 Air Squat*Bring Your Vest if you got

Technique: Hang Squat Snatch 3-3-3-3Squat Snatch 3-3-3-3 Metcon: Open 21.3

Strength:Stiff leg Deadlift 5-5-5-5go up in weight each set Metcon: EMOM 16 min1) 16 KTB Swing 24/162) 10 Burpee Over

Strength: EMOM 12 mim1) 10 Front Rack Lunges 50/352) 30 sec Hollow Hold3) 12 SupermanMetcon: Partner WOD- AMRAP 20 min20

Strength:Deadlift 4 x 5 at medium Weight Metcon: EMOM 16 min1) 50 Double Unders / 150 Jump Rope2) 8-12 Toes

Strength: Front Squat 4 x 5, add weight to last time20 Hollow Rocks between each set Metcon: "Karen on steroids"

Strength: Push Press 5-5-5-530 sec side plank (each side) between each set Metcon: AMRAP 16 min10 Hang Clusters 42.5/3020 Burpee

SMWOD: 30 Rounds For Time5 Goblet Squat 32/243 Handstand Push-Ups / Box / Pike1 Deadlift 100/70 Scaled: 20 Rounds For