מאמרים של: Crossfit Tzafon

Strength: 4 x 20 Deficit Reverse Lunges (10 each leg)20 Tuck Up between each set Metcon: AMRAP 15 min2-4-6-8-10……Goblet Squat

SMWOD: 5 Rounds For Time800 M Run30 Sumo Deadlift High Pull 24/1620 Shoulder To Overhead10 Burpees Scaled: 4 Rounds For

Strength: EMOM x 12 min1: 10 Bulgarian Split Squat R2: 10 Bulgarian Split Squat L3: 45 Sec Plank Advanced: EMOM

Strength: 4 Sets 12 Dumbbell Press R12 Dumbbell Press L20 Hollow Rocks Metcon: AMRAP 20 min400 m run6 Man Makers12

Strength: EMOM 12 min1: 50 sec Static Squat Hold2: 20 V Ups3: 30 sec Superman Hold Metcon: AMRAP 15 minE2MOM

Strength: E2MOM x 612 One Leg Deadlift R12 One leg Deadlift LHollow hold in the remaining time Metcon: 5 Rounds

Strength:Thrusters 5-5-5-5 Metcon: EMOM 15 min1: 10 Thrusters2: 12 Hand Release Push Up3: 20 Jumps Over the bar Scaled: EMOM

Technique: Hang above the knee Snatch 3-3-3-3Snatch 3-3-3-3 Metcon: AMRAP 20 min10 Power Snatch 42.5\3010 Burpee Box Jump Scaled: 4

SMWOD: For time1200 m Run5 Rounds of DT 42.5\30800 m Run4 Rounds of DT 50\35400 m Run3 Rounds of DT

Strength: Overhead Squat 4 x 5 @ ligth weight Metcon: 4 Rounds For Time50 Double Unders / 150 Rope jump16