יום שלישי 06/10/20 אימון 1375
Metcon: 10 rounds for time10 Thrusters10 Push Up10 Overhead Lunges10 Dips10 Devil PressScaled: 7 rounds Body weight version:10 Jump squat10
מאמרים של: Crossfit Tzafon
יום שני 05/10/20 אימון 1374
Strength: EMOM 12 min1) 10 Bent over row L2) 10 Bent over row R3) 15 V-ups Metcon: "Mary" home versionAMRAP
יום ראשון 04/10/20 אימון 1373
Strength: E2MOM for 7 Rounds16 One leg stiff led Deadlift (8 each)Hollow Hold until the end of the time cap
יום שבת 03/10/20 אימון 1372
SMWOD: 8 rounds of 4 min work, 1 min rest50 Double unders/ 150 Rope jump30 Kb/DB swingMax Burpee step ups
יום שישי 02/10/20 אימון 1371
Metcon: EMOM 30 min6 Goblet squat6 Push ups6 Sit ups*All movements in the same minute Scaled: EMOM 30 Min4 Air
יום חמישי 01/10/20 אימון 1370
Strength: EMOM 16 min1: 45 sec weighted wall sit2: 45 sec plank walkouts3: 15 Supermans4: 10-15 Seated leg lifts Metcon:
יום רביעי 30/09/20 אימון 1369
Strength: E2MOM for 7 rounds (14 min)16 Bulgarian split squat ( 8 each leg) Side plank until the next set
יום שלישי 29/09/20 אימון 1368
Strength: EMOM 16 min1: 12 Hand Release Push Up2: 15 Hollow Rocks3: 10 Strict HSPU/ Box/ Pike4: 30sec Hollow hold
יום שני 28/09/20 אימון 1367
Metcon: For time 20-18-16-14….2DB\KTB SnatchGoblet SquatBurpee Over the object Body weight version: 20-18-16-14…..2Jumping lungesAir squatBurpee broad jump
יום ראשון 27/09/20 אימון 1366
Strength: EMOM 12 minPistol Squat ProgressionPistol 4X10 each legPistol On BoxBox Step Down On Box40sec Superman Hold between each set