מאמרים של: Crossfit Tzafon

METCON- AMRAP IN 25 MIN( I GO U GO) 1 Squat snatch3 clean & jerk30 DU/30 high jumping SU/60 SU

METCON-AMRAP 35 MIN OF: 25 box jump20 burpees15 pull ups10 dual KB/DB push press5 dual KB/DB Devil's press

STRENGTH Weighted pull ups: 9-6-3-1-1-1 reps rest 1.5-2 min between sets METCON-E.2.M x 8: 12 pull ups50 DU/50 high jumping

SKILL/STRENGTH accumulate 15-25 strict HSPU + 40-60 shoulder taps against the wall.* rest and divide the work as needed scaling:strict

METCON – TEAMS OF 4 (T.C.= 50 min) for time, complete together: 120 couple deadlift 150/100 KG80 unilateral object carry-

STRENGTH Sumo Deadlift High Pull-5RM 5 sets x 5 reps add weight every set, try to find your haviest 5

STRENGTH Seated alt' DUAL KB/DB press 12-9-6-3 reps each handadd weight every set, try to find your heaviest 3 repsrest

METCON-4 ROUNDS FOR TIME(CAP=33 min) 9 Power snatch 60/42.5 kg800 m run15 American KB swing 24/16 kg

SKILL/STRENGTH E.M.O.M x 12: min 1= 3-8 strict C2Bmin 2= 3-8 kipping C2Bmin 3= REST scaling:min 1= strict banded C2B           

Core in a different way E.M.O.M x 12: min 1 = Left KB/DB over head hold, right KB/DB suitcase hold-30