יום שישי 26/06/20 אימון 1276
Technique: Muscle clean 3-3-350%-55%-60%Clean 4-4-4-465%-70%-75%-80% Metcon: Every 3 min for 5 rounds complete200 m Run5 Power clean 70/505 Bar muscle
מאמרים של: Crossfit Tzafon
יום חמישי 25/06/20 אימון 1275
Strength:Deadlift 4*5 @ 80%Beginners: Dedalift 4*5 add 5 kg to previous week Metcon: 14 min AMRAP5 Shoulder to overhead 60/42.510
יום רביעי 24/06/20 אימון 1274
Strength: 12 min EMOM1: 50% Strict pull up2: 30-45 sec Hollow Metcon: 5 rounds for time10 Handstand push up15 Toes
יום שלישי 23/06/20 אימון 1273
Strength:Front squat 4*10 @ 70%Beginners: 4*5 Add 5 kg to previous week Partner WOD: 15 min AMREP10 Burpee box jumpMax
יום שני 22/06/20 אימון 1272
Strength:Bent over row 8-8-8-8 Metcon: 4 rounds of 4 minBuy in: 400 m RunThen AMRAP16 Russian kettlebell swing 32/248 Ring
יום ראשון 21/06/20 אימון 1271
Technique:Clean & Jerk 5-5-4-465%-70%-75%-80% Metcon: For time10-9-8-7-6-5-4-3-2-1 Pull up1-2-3-4-5-6-7-8-9-10 Clean & Jerk 60/42.5 Scaled:5 rounds for time10 Goblet squat 16/1210
יום שבת 20/06/20 אימון 1270
SMWOD:From 0:00-7:001000 m runMax thruster 30/20From 7:00-14:001000 m runMax hand release push upFrom 14:00-21:001000 m runMax lungesFrom 21:00-28:001000 m runMax
יום שישי 19/06/20 אימון 1269
Strength: 12 min EMOM1: 5-8 Strict ring dip2: 50% Strict pull up Metcon: 20 min AMRAP20 Russian swing 24/1630 Sit
יום חמישי 18/06/20 אימון 1268
Metcon: For time10 Press 50/35200 m Run15 Overhead squat200 m Run20 Push press200 m Run30 Push jerk200 m Run35 Back
יום רביעי 17/06/20 אימון 1267
Technique:Clean high pull 3-3-3 50%-55%-60%Clean 4-4-4-465%-70%-75%-80% Metcon: 12 min EMOM1: Max power clean 60/42.52: Max calories bike/rowRest 20 sec after