מאמרים של: Crossfit Tzafon

Strength: EMOM 15 min1) 5-8 Strict HSPU2) 10 Pistols R3) 10 Pistols L Metcon: 5 rounds of 3 min work,

Strength: EMOM 12 minOdd: 40 sec Weighted wall sitEven: 20 V Ups Metcon: AMRAP 20 min10 Snatch15 Burpee Over the

Metcon: 10 Rounds For Time12 Deadlift9 Hang Power Cleans6 Push Jerks*Every 3min, perform 20 Jumping Squat Body weight version: 10

Strength: EMOM 12minOdd: 6-10 Hand stand push upEven: 40sec Plank Hold (weighted) Metcon: For Time100 Double Unders / 200 Rope

Strength: 5 sets40 sec Chest to wall Handstand Hold20 Tuck Ups Metcon: 5 Rounds For Time16 Weighted Lunges12 Deficit Push

Strength: E2MOM for 8 rounds16 Bulgarian Split Squat (8 each)Max V Ups until the end of time Metcon: AMRAP 16

Metcon: EMOM 30 min1: 10 Burpee2: 20 Push Ups3: 30 Sit Ups4: 40 Air Squat5: Rest Scaled: EMOM 30 min1:

Strength: EMOM 16min1: 10 Half Kneeling Press R2: 10 Half kneeling Press L3: 30sec Hollow hold4: 15 Superman Metcon: 6

Strength: E2MOM for 7 Rounds16 Weighted Jumping SquatMax Hollow Rocks until the end of the time cap Metcon: AMRAP 18

SMWOD: AMRAP 30min10 Clusters10 Handstand Push Up10 Snatch10 Handstand Push Up10 Overhead Lunge10 Handstand Push Up Body weight/ Scaled version: