מאמרים של: Crossfit Tzafon

Strength: Press 4 x 5 @ light-medium weight40 sec Hollow Hold between sets Metcon: AMRAP 20min400m Run15 Push Press 50\3515

Metcon: 30 Rounds For Time20 Double Unders / 60 Rope jump10 Sit Ups5 Power Clean 50\35 Scaled: 10-15 Rounds

Strength: Deadlift 4 x 5 @ light-medium weight Metcon: E1.5MOM for 9 Rounds1) 200 m Run2) 20 KTB Swing 24\16

Strength: Front Squat 4 x 5 @ light-medium weight20 V Up between each set Metcon: AMRAP 15 min12 Front Rack

SMWOD: For time100 Deadlift100 Thrusters 5 Burpees to start and at the top of every minuteScaled: 4 Burpee Body weight

Strength: EMOM 15min1: 5 Windmills R / 30 sec Overhead hold R2: 5 Windmill L / 30 sec Overhead hold

Strength: E1.5MOM for 10 rounds12 Bent Over Row12 V Ups*Switch Hands each round Metcon: E3MOM for 5 rounds12 Handstand Push

Strength: E2MOM for 7 rounds16 Pistols/Step Downs (8 each)5-8 Strict Handstand Push Up Metcon: AMRAP 16min21 Squat Clean15 Shoulder to

Metcon: For time50 Lunges100 Push Ups150 Sit Ups200 Air Squat150 Sit Ups100 Push Ups50 Lunges Scaled: 7-10 Rounds10 Lunges20 Push

Strength: EMOM 16min1: 14 Dips2: 16 Tuck Ups3: 18 Jumping Lunges4: 20 Hollow Rocks Metcon: 5 rounds, 3 min work