יום שבת 15/08/20 אימון 1326
SMWOD: For time1200 m run3 rounds of DT 50/35800 m run2 rounds of DT 60/42.5400 m run1 round of DT
מאמרים של: Crossfit Tzafon
יום שישי 14/08/20 אימון 1325
Strength: EMOM 12 min1: 5-10 Ring dips2: 8-10 Strict toes to bar3: 5-8 Heavy ring row4: 45 sec hollow hold
יום חמישי 13/08/20 אימון 1324
Strength: Sumo deadlift 8-8-8-88 Dumbbell z-press after each set Metcon: "Helen" 3 rounds for time:400 m run21 Kb swing 24/1612
יום רביעי 12/08/20 אימון 1323
להשוות תוצאות עם יום רביעי 03/10/18 אימון 744 Technique:Hang below the knee muscle clean 3-3-3-3Hang below the knee clean 3-3-3-3
יום שלישי 11/08/2020 אימון 1322
Metcon: 30 rounds for time5 Push ups10 Sit ups15 Air squat Scaled: 20 rounds for time5 Push ups10 Sit ups15
יום שני 10/08/20 אימון 1321
Strength:Front rack reverse lunges 8-8-8-8 each leg Metcon: 5 roundes of 3 min work 1 min rest5 Strict chin up10
יום ראשון 09/08/20 אימון 1320
Strength:Push press 6-6-6-660%-65%-70%-75%40 Seconds weighted plank after each set Metcon: 15 min AMRAP50 Double unders20 Dumbbell snatch 22/1510 Toes to
יום שבת 08/08/20 אימון 1319
SMWOD: For time50 Wall ball 20/1440 Box jump30 Turkish sit up 20/1020 Burpee10 Squat clean 70/5020 Burpee30 Turkish sit up
יום שישי 07/08/20 אימון 1318
Strength:Floor press 8-8-8-860%-65%-70%-75% Metcon: 15 min AMRAP600 m Run12 Toes to bar12 Handstand push up Scaled:15 min AMRAP600 m Run/
יום חמישי 06/08/20 אימון 1317
Strength:Turkish get up 4*4 (each hand) Metcon: 20 min AMRAP3 Bar muscle up9 Russian kettlebell swing 32/2416 Weighted lunges Scaled:20