מאמרים של: Crossfit Tzafon

Technique:Hang above the knee Power Snatch3-3-3-3Hang above the knee Snatch3-3-3-3 Metcon: E3MOM for 5 rounds20 KTB Swing20 Overhead Squat /

Strength: Press 4 x 5 at medium weight30 sec superman between each set Metcon: EMOM 16 min1) 16 DB Push

Strength: Stiff leg Deadlift 4 x 8 at medium weight40 sec Hollow Hold between each set Metcon: AMRAP 16 min200

Metcon: E2MOM for 36 min1) 20 Devil Press 22.5\152) 40 Goblet Squat3) 60 Double Unders / 180 Rope Jump Scaled:

Strength: Front Squat 4 x 5, add weight20 Hollow Rocks between each set Metcon: EMOM 15 min1) 20 V Ups2)

Strength: Push Press 5-5-5-5 Metcon: AMRAP 15 min400m Run10 Hand Release Push Up20 KTB Snatch (10 each) Scaled: AMRAP 15

SMWOD: EMOM 36 min 1) 8 Devil Press (alternating) 22.5/152) 12 Hang Dumbbell Snatch3) 16 Goblet Squat4) 20 Russian DB

Technique: Hang Power Clean3-3-3-3Power Clean3-3-3-3 Metcon: AMRAP 20 min6 Power Cleans 9 Push Jerk12 Pullup Scaled: 4-5 Rounds For Time6/6

Strength: Front Squat 4 x 5 at medium weight Metcon: 5 Rounds, 3 min work 1 min rest20 KTB Swing

Strength:Press 4 x 5 at medium weight40 sec weighted plank between each set Metcon: AMRAP 15 min10 Toes to bar15