מאמרים של: Crossfit Tzafon

Strength: Front Rack Lunges4X10 (5 each, alternating)20 Hollow Rocks between each set Metcon: "CINDY" AMRAR 20 min5 Pull Ups /

Strength: Press 4 x 5, add weight to last week30 sec side plank (each side) between each setMetcon: AMRAP 15

SMWOD: 7 Rounds For Time20 KTB / DB Deadlift15 KTB / DB Swing10 KTB / DB Facing BurpeeScaled: 5-10 Rounds

Technique: Overhead Squat4X5 at medium weight Metcon: 5 rounds of 3 min work, 1 min rest5 Rounds of 3 min

Strength: EMOM 12min1) 10 Z Press (5 each)2) 10 DB Row R3) 10 DB Row L4) 30sec Superman Hold Metcon:AMRAP

Strength: Deadlift 4 x 5, add weight to previous time40 sec Hollow Hold between each set Metcon: 15 Rounds for

Metcon: EMOM 40 min1) 10 Push Up2) 20 Sit Ups3) 30 Air Squat4) 50 Double Unders / 150 Jump rope5)

Strength: Front Rack Lunges 4 x 10 (5 each, alternating)20 Hollow Rocks between each set Metcon: E2MOM for 6 rounds200

Strength: Press 4 x 5, add weight to last time30 sec side plank (each side) between each set Metcon: AMRAP

SMWOD: For Time1000 m Run100 Sit Ups150 Push Ups200 Air Squats1000 m Run Scaled: 5-7 Rounds For Time200 m Run10