מאמרים של: Crossfit Tzafon

Metcon: 30 Rounds for time5 Wall ball shots 20/14 3 Handstand push ups1 Deadlift 80%Time cap 35 min Scaled: 20

Technique:Hang clean 4-4-4-450%-55%-60%-65%Clean 4-4-4-465%-70%-75%-80% Metcon: For time18-15-12-9-6-3Power clean 50/35Box jump* Every min complete 3 burpee Scaled:3 Rounds for time15 Kettlebell

Strength:Overhead squat 6-6-6-6-6Add weight each set Beginners: Front squat 6-6-6-6-6 Metcon: 7 Rounds for time7 Thrusters 50/35 40 Double unders

Skill: Strict ring muscle upBeginners:A: Eccentric Pullup 4X5 3-5 sec Down, B: Eccentric Dips 4X5 3-5 sec Down Metcon: 15

Strength:Press 8-8-8-8Weight goes up each setBetween rounds complete 4*10 Strict toes to bar Metcon: 4 rounds for time400 m Run20

SMWOD: 8 rounds of 40 sec work 20 sec rest1: Bike2: Row3: Double unders4: Burpee5: Thrusters 30/20* Complete 8 rounds

Strength:Push press 8-8-8-8 Metcon: Every 3 min for 5 rounds complete200 m Run12 Dumbbell snatch 22.5/1512 Overhead lunges 30/20Rest 1

Skill: 15 min EMOM1: 30-45 sec Handstand hold2: 30-45 sec Hollow hold3: 30-45 sec Ring support hold Metcon: 15 min

Metcon: 40 min AMRAP800 m RunThen10 V up20 Push up30 Air squat15 V up25 Push up35 Air squat20 V up30

Skill:Kipping pull up Advanced: 12 min EMOMOdd: 8-12 Kipping pull upEven: 5-8 Strict handstand push up Metcon: 16 min EMOM1: