מאמרים של: Crossfit Tzafon

Strength: 1RM/Heavy single PressBeginners: Press 5-5-5-5 Metcon: 3RFT400 m run12 Push press 60/42.520 American Kb swing 32/24 Scaled: 3RFT400 m

Skill: Kipping toes to bar Advanced: EMOM 12 minOdd: 8-12 Toes to barEven: 8-12 Burpee to target Metcon: AMRAP 20

Strength: Deadlift 1RMBeginners: 5-5-5-5 Metcon: EMOM 12 minOdd: 50 Double undersEven: 14 Box jump over Scaled: EMOM 12 minOdd: 100

SMWOD: For time1600 m run30 Clean & jerk 60/42.540 Pull ups100 Burpee1600 m run Scaled: 3 Rounds for time400 m

Strength: Deadlift 6-6-6-6 5-10 Ring dips between sets Metcon: EMOM 15 min1: 12 cal bike2: 10 Deadlift 100/703: 8-10 Handstand

Technique:Muscle snatch 3-3-3-3Snatch 3-3-3-3 Metcon: 5 rounds of 3 min AMRAP12 Kb snatch 24/1612 Kb step up 24/16Max double unders

Metcon: For time100 Wallball shots 20/1490 Sit ups80 Lunges70 Double unders60 Box jumps50 Goblet squat 24/1640 Kb swing 24/1630 Push

Skill:Handstand push up progressionAdvanced: EMOM 12 minOdd: 6-10 Handstand push upsEven: 12 Dumbbell snatch Metcon: Partner WOD 15 min AMRAP:

Strength: Front squat 6-6-6-6 30 sec l-sit hold between sets Metcon: Fran 21-15-9Thrusters 42.5/30Pull ups Scaled: For time15-9-6ThrustersRing rows

Strength: Press 6-6-6-6 45 sec supermen hold between sets Metcon: 16 min AMRAP 400 m run20 One arm devil's press