מאמרים של: Crossfit Tzafon

Strength: EMOM 12 minOdd: 12 Shoulder Taps (Wall\Pike)Even: 40 sec Superman Hold Metcon: For Time400 Double Unders\ 800 Jump RopeEvery

Strength: 5 Rounds not for time20 Pistols\Pistol Progression (10 each)20 V Ups Metcon: 8 Rounds for time10 Push Ups20 Sit

Strength: E3MOM for 15 min12 Jumping Bulgarian Split Squat (6 each)20 Single Leg Hip Bridge (10 each)Plank until the end

Metcon: 30 Rounds for time3 Handstand Push Up5 Goblet Squat7 DeadliftScaled : 20 Rounds Body weight version: 30 Rounds for

Strength: EMOM 12 min1) 10 Z Press R2) 10 Z Press L3) 15 Hollow Rocks Metcon: EMOM 12 min1) 20

Strength: E2MOM for 7 Rounds16 Weighted Step Up (8 each)Hollow Hold until the end of the time cap Metcon: AMRAP

SMWOD: For time21-18-15-12-9-6-3 reps of:Squat CleansJumping SquatHandstand Push UpBurpee Over the object Body weight/ Scaled: For time12-9-6-3-6-9-12 reps of:Air squatJumping

Strength: EMOM 15min1) 30sec Chest to wall Hold2) 15 Hollow Rocks3) 30sec Supermn Hold Metcon: 8 Rounds of 2 min

Strength: Every 2:30 min for 5 sets10 Bulgarian split squat (each leg)12 V-ups Metcon: 4 Rounds For Time16 Goblet Squat20

Strength: E2MOM for 8 rounds16 Suitcase Deadlift (8 each)Plank untul the end of time Metcon: AMRAP 15min12 Deadlift12 Snatch (Alternting)12