מאמרים של: Crossfit Tzafon

Strength: EMOM 12min1: 10 Bent Over Row R2: 10 Bent Over Row L3: 40 sec Side Plank R4: 40 sec

Strength: 5 Rounds not for time16 Bulgarian Split Squat (8 each)40 sec Superman Hold Metcon: AMRAP 20 min6 Man Makers12

Metcon: 30 rounds for time7 Deadlift9 Squat Jump11 Sit UpsScaled: 20 Rounds Body weight version:7 Half burpee9 Squat Jump11 Sit

Strength: EMOM 16min1) 12 Hand Release Push Up2) 15 V Up3) 5-8 Handstand Push Up4) 40sec Hollow HoldMetcon: 4 Rounds

Strength: E2MOM for 8 Rounds14 Z Press (7 each)Max Hollow Rocks till the end of time Metcon: AMRAP 16min12 Devil

SMWOD: 3 Rounds For Time100 Kettlebell Swings100 Double Unders / 200 Rope jump100 Power Clean100 Push-UpsScaled: 3 Rounds of 50

Strength: EMOM 12minOdd: 40 Air SquatEven: 40sec Hollow Hold Metcon: For time50-40-30-20-10Weighted LungesSit Ups

Strength: E2MOM for 7 rounds12 Deficit Push Up20 Hollow Rocks Metcon: AMRAP 15min8 Handstand Push Up16 Squat Jump32 Mountain Climbers

Strength: E3MOM for 5 rounds16 Bulgarian Split Squat (8 each)20 Tuck UpsRest until the end if you finish Metcon: EMOM

Metcon: For Time:100 Air Squat90 Deadlifts80 Burpees70 Step Ups60 Sit Ups50 Jumping Lunges40 Power Cleans30 Handstand Push Ups20 Goblet Squat10