מאמרים של: Crossfit Tzafon

Strength: Front squat 5-5-5-5 70%-75%-80%-85% Metcon: Open 14.521-18-15-12-9-6-3Thrusters 42.5/30Burpee over the bar Scaled: For time21-15-9Kb ThrustersBurpee over the Kb

Strength: Deadlift 8-8-8-8 (68%)Ring dips between sets 100%-70%-60%-60% Metcon 15 Rounds for time1 Deadlift (85%)3 Chest to bar pull ups5

SMWOD: The Seven7 Rounds for time:7 Handstand Push-Ups7 Thrusters (60/42)7 Knees-to-Elbows7 Deadlifts (60/42)7 Burpees7 Kettlebell Swings (32/24)7 Pull-Ups

Skill: Kipping toes to bar (TTB)Advanced: EMOM 12 minOdd: 8-12 TTBEven: 12 cal bike Metcon: EMOM 16 min1: 200 m

Strength: Back squat 9-9-9-9 (65%)Strict handstand push ups 100%-70%-60%-60% Metcon: 18 min AMRAP 16 Front rack lunges 50/358 Handstand push

Technique: High hang clean 3-3-3-3Clean 3-3-3-3 Metcon: For time21-15-9Power clean 70/50Toes to barAmerican Kb swing 32/24 Scaled: For time15-9-6Front squatV-upsAmerican

Strength: Press 9-9-9-9 (65%)8-10 Strict toes to bar between sets Metcon: 15 min AMRAP400 m run12 Push press 60/42.512 Burpee

Technique:Power snatch-warm up to working weight Metcon: EMOM 30 min1 Power snatch 60/42.53 pull ups5 Wallball shots 20/14 Scaled: EMOM

Strength: Deadlift 9-9-9-9 (65%)Ring dips between each set 100%-70%-60%-60% Metcon : "When Michelle meets Annie" Tabata (20 sec on/10 sec

SMWOD: For time50 Burpee400 m run100 Push ups400 m run150 lunges400 m run 200 Air squat400 m run150 Lunges400 m