יום רביעי 16/12/20 אימון 1441
Technique:Hang above the knee Clean 3-3-3-3Clean 3-3-3-3 Metcon: For Time21-15-9Hang Power Clean 60/42.5Toes to barBox Jump Scaled: For Time15-12-9Front SquatKnees
מאמרים של: Crossfit Tzafon
יום שלישי 15/12/20 אימון 1440
Strength: Back squat 4 x 540 sec Hollow hold between sets Metcon: AMRAP 20min12 Sumo Deadlift High Pull 42.5/3012 Bar
יום שני 14/12/20 אימון 1439
Strength: EMOM 12min1: 10 Dumbbell Row R2: 10 Dumbbell Row L3: 10 Z Press Metcon: AMRAP 15min40 Double Unders12 Devil
יום ראשון 13/12/20 אימון 1438
Strength: Front Squat 4 x 820 V Ups between each set Metcon: EMOM 16 min1: 12 Handstand Push Up2: 16
יום שבת 12/12/20 אימון 1437
SMWOD: For Time Buy In: 1000m Run21-18-15-12-9-6-3Thrustets 22.5/15Burpee Over the DBBuy Out: 1000m Run Scaled: For TimeBuy In: 600 m
יום שישי 11/12/20 אימון 1436
Strength: Pistol Squat/ Pistol Squat Progression on box4 x 16 (8 each)20 Hollow Rocks between sets Metcon: For Time100 Double
יום חמישי 10/12/20 אימון 1435
Skill: Free/Partner Handstand Hold 4 x 40sec50 m One side Farmer Carry between sets Metcon: AMRAP 20 min800 m Run30
יום רביעי 9/11/20 אימון 1434
Strength: EMOM 14 minOdd: 40sec Weighted wall sit 24/16Even: 16 Floor Press 24/16 (8each) Metcon: E3MOM for 5 rounds12 Weighted
יום שלישי 8/12/20 אימון 1433
Metcon: For Time40 Deadlift 24/16400 meter Run40 Kettlebell Swings 24/16400 meter Run40 Jumping Squats400 meter Run40 Burpees400 meter Run40 Sit
יום שני 7/12/20 אימון 1432
Strength: EMOM 12min1: 10 Pike Push Ups2: 40sec Hollow Hold3: 15 Supermans Metcon: 4 Rounds For Time50 Double Unders /