מאמרים של: Crossfit Tzafon

STRENGTH Deadlift-5RM 5 sets x 5 reps add weight every set, try to find your heaviest 5 reps of the

STRENGTH Turkish get up 6 reps each hand4 reps each hand2 reps each hand add weight every set, find your

METCON-E.M.O.M IN 40 MIN: min 1= bike HARD for 40 secmin 2= 12-15 weighted box step up(plate/DB/KB)min 3= 10-12 burpee

METCON-For Time:(CAP=35 MIN) 300 DU/300 high jumping SU/600 SU150 Wall Balls (9/6 kg)100 TTB80 HSPU40 BMU * partners switch every

METCON- 6 ROUNDS FOR TIME (CAP=32 MIN) 12 P.clean9 C2B6 OHS * Run 200m every 3 min RX barbell weight=

STREGTH/TECHNIQUE dual KB/DB DL: 3-3-3-3-3 reps add weight every set, find your heaviest 3 reps of the day. dual KB/DB

STRENGTH Front squat: 1×6 @ 50%1×6 @ 60%1×6 @ 70%1×3 @ 75%2×3 @ 80% scaling:same rep scheme of tempo (3:0:1:1)try

SKILL E.M.O.M IN 12 MIN: min 1= 3-5 BMUmin 2= 6-12 TTBmin 3= 10-15 V-UPSmin 4= REST GOAL is to

TECHNIQUE E. 2.5 . M x 5: 1 Power snAtch1 Hang squat snatch1 OHS add weight every set up to

STRENGTH Pendlay row-5RM 5 sets x 5 reps add weight every set, try to find your heaviest 5 reps of