יום שבת 26/09/20 אימון 1365
SMWOD: For time10 Burpees10 Burpees25 Push-Ups10 Burpees25 Push-Ups50 Lunges10 Burpees25 Push-Ups50 Lunges100 Sit-Ups10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats Scaled:
מאמרים של: Crossfit Tzafon
יום שישי 25/09/20 אימון 1364
Strength: E2MOM*8 min16 Z-press (8 each hand)*Plank in the remaining time Metcon: EMOM 20 min1: 40 Double unders/80 Jump rope2:
יום חמישי 24/09/20 אימון 1363
Strength: EMOM 12 min1: 10 Row R2: 10 Row L3: 40sec weighted wall sit Metcon: AMRAP 20 min12 Alternating Devil
יום רביעי 23/09/20 אימון 1362
Strength:Strict hand stand push ups progressionAdvanced: 100%,70%,60%,60%Eccentric (3-5sec down) 4X5Box\Pike- 4X1040sec Hollow Hold between each set Metcon: 5 Rounds of
יום שלישי 22/09/20 אימון 1361
Metcon: 10 Rounds For Time (RFT) Equipment version:30 Double Unders\90 Jump Rope30 Goblet Squat30 American Swing*E2MOM- 3 Burpee Scaled 1:
יום שני 21/09/20 אימון 1360
Strength: EMOM 12 min1: 8 Floor press ( Dumbbell, Kb) / Pike push ups2: 15 Hollow rock3: 30 s Hollow
יום ראשון 20/09/20 אימון 1359
Home WOD Strength: EMOM 15 min1: 30 sec chest to wall hold\ Pike hold2: 10 Pistol\ Bulgarian split squat R3:
יום חמישי 17/09/20 אימון 1358
Strength: Back squat 8-8-8-8 (68%)Strict Handstand push ups after each set 100%-70%-60%-60% Metcon: 5 rounds of 3 min work15/12 cal
יום רביעי 16/09/20 אימון 1357
Skill:Kipping pull upAdvanced: 12 min EMOMOdd: 8-12 Kipping pull upEven: 30 sec Double KB overhead hold Metcon: For time400 m
יום שלישי 15/09/20 אימון 1356
Strength: Press 8-8-8-8 (68%)40 sec hollow hold between sets Metcon: 16 min AMRAP 50 Double unders12 Alternating devil's press 22.5/1512