מאמרים של: Crossfit Tzafon

Technique: Kipping pull upAdvanced: E2MOM for 10 min200 m run Max unbroken kipping pull ups Metcon: AMRAP 20 min20/15 cal

Strength: Back squat 10-10-10-10 (60%)Strict handstand push ups between sets 100%-70%-60%-60% Metcon: For time20-15-10-5Squat clean 60/42.5Burpee over the bar Scaled:

Metcon: For time 50-40-30-20-10Wallball shots 20/14Box jumpKb swing 24/16 Scaled: 5 Rounds for time10 Wallball shots10 Step ups10 Kb swing

Strength: Press 10-10-10-10 (60%)45 s hollow hold between sets Metcon: 5 rounds of 3 min work, 1 min rest16 Dumbbell

Technique: High hang snatch 3-3-3-3Snatch 3-3-3-3 Metcon: For time21-15-9Squat snatch 50/35Toes 2 bar Scaled: For time15-9-6Power snatch/ GTO with plateV-ups

Strength:Deadlift 10-10-10-10 (60%)6-10 Ring dips between sets Metcon: 15 min AMRAP7 Deadlift 100/707 Handstand push ups*E3MOM 200 m run Scaled:

SMWOD: For time1 Sumo deadlift high-pull 35/252 Thrusters 35/253 Push press 35/254 Power clean 35/255 Power snatch 35/256 Kb swing

Strength: EMOM 12 min8 Floor dumbbell press5-10 Strict pull up40 sec hollow hold Metcon: 5 rounds of 3 min AMRAP12

Strength: 1RM Back squat/Heavy singleBeginners: Back squat 5-5-5-5 Metcon: 15 min AMRAP8 Handstand push ups12 Front squat 60/42.516 Toes to

Technique: Hang above the knee clean 3-3-3-3Clean 3-3-3-3 Metcon: For time21-15-9 Power clean 70/50Pull ups*EMOM 3 burpee Scaled: For time15-9-6Hang