מאמרים של: Crossfit Tzafon

Skill:Kipping pull up Advanced: E3MOM for 15 min3-5 Strict chest to bar3-5 Kipping chest to bar3-5 Kipping pull up Metcon:

SMWOD: 5 rounds for time20 Sumo deadlift high pull 40/3030 Push up40 Sit up50 Sit up*Rest 3 min between rounds*

Strength: 12 min EMOM1: 8-12 Box step down R2: 8-12 Box step down L3: 8-12 Z press Metcon: 4 rounds

Strength:Front squat 5*5 @ 75% Beginners:Front squat 4*5 Add 5 kg to previous week Metcon: 18 min AMRAP12 One arm

Technique:Hang muscle snatch 3-3-3-3Hang snatch 3-3-3-360%-65%-70%-75% Metcon: 5 rounds of 3 min work 1 min rest50 Double undersMax power snatch

Strength:Deadlift 8-8-8-870%-75%-80%-80%* 50 m Suite case carry between rounds Beginners:Deadlift 4*5Add 5 kg to previous week* 50 m Suite case

Metcon: 5 Sets for time1 Power clean 40/27.51 Front squat1 Push press1 Back squat1 Push press*Rest 2 min between sets*

Strength: 12 EMOM1: 10 Dumbbell row 22.5/152: 10 Z press3: 30-45 Hollow hold Metcon: 15 min AMRAP6 One arm men

SMWOD: For time1200 m Run150 Sit up100 Lunges50 Dumbbell deadlift 22.5/151200 m Run150 Air squat100 Push up50 Dumbbell clean &

Strength: 12 min EMOM1: 50% Strict pull up2: 15-20 Hollow rocks3: 50% Strict ring dips Metcon: 20 min AMRAP2-4-6-8-10-12….Kettlebell swing