יום שישי 19/03/21 אימון 1529
Technique: Hang Squat Clean 3-3-3-3Squat Clean 3-3-3-3 Metcon: Open 21.2
מאמרים של: Crossfit Tzafon
יום חמישי 18/03/21 אימון 1528
Strength: Overhead Squat 5-5-5-5go up in weight each set Metcon: EMOM 16 min1) 10 KTB Snatch 24/16 R2) 10 KTB
יום רביעי 17/03/21 אימון 1527
Strength: Press 4 x 5 at medium weight40 sec Hollow Hold between each set Metcon: AMRAP 15 min800 m Run10
יום שלישי 16/03/21 אימון 1526
Strength: Back Squat 4 x 5 at medium weight Metcon: 4 Rounds For Time50 Double Unders / 150 Rope Jump20
יום שני 15/03/21 אימון 1525
Strength: Deadlift 4 x 5, add weight to last week20 Hollow Rocks between each set Metcon: For Time21-15-9KTB Swing 32/24Handstand
יום ראשון 14/03/21 אימון 1524
Strength: Snatch Grip behind the neck Press 4 x 5, add weight each set30 sec side plank (each side) between
יום שבת 13/03/21 אימון 1523
SMWOD: For Time800 m Run5 Rounds of DT 42/30400 m Run4 Rounds of DT 50/35200 m Run3 Rounds of DT
יום חמישי 11/03/21 אימון 1522
Strength:Push Press 5-5-5-5go up in weight to a heavy 5 Metcon: 5 Rounds For Time40 Double Unders / 120 Jump
יום רביעי 10/03/21 אימון 1521
Strength:Stiff leg Deadlift 4X10 at medium weight40sec Hollow Hold between each set Metcon: AMRAP 15 minSumo Deadlift High Pull 42/30Burpee
יום שלישי 9/03/21 אימון 1520
Metcon: 5 Rounds For Time400 m Run30 Russian KTB Swing 32/2430 Box Jump*Bring your vest if you got one Scaled: