מאמרים של: Crossfit Tzafon

STRENGTH Back squat: 6 sets x 2 reps @ 65% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight

SKILL Strict RING MUSCLE UP practice METCON NATE-CROSSFIT HERO WORKOUT AMRAP IN 20 MIN OF: 2 RMU/2 BMU/4 pull ups/6

METCON-E.5.M x 7 15 HR push ups15 Push press 30/20 kg15 Box jump15 Russian KB swing 24/16 kg15 TTB

METCON- TEAMS OF THREE, FOR TIME:(CAP=30 MIN) 1 athlete run 200m1 athlete work1 athlete rest switch every time an athlete

METCON-FOR TIME (CAP=40 MIN): buy in = run 800 m 40 Deadlift 100/70 kg35 C2B30 P. clean 70/45 kg25 wall

STRENGTH Front squat: 6 sets x 2 reps @ 65% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight

SKILL E.2.M x 5: 3-5 defecit HSPU5 sec hand stand hold after each repdefecit= up to 2×20 kg plates each

METCON- WITH  A PARTNER (CAP=35 MIN) 30 ROUNDS FOR TIME OF: 5 Dual KB/DB hang squat clean3 High box jump1

STRENGTH Back squat: 1RM TEST 10-15 reps barbell only5-8 reps @ up to 50%5 reps @ 50%3 reps @ 60%2

SKILL E.2.M x 5: 3-5 UNBROKEN BMU10-15 V-ups scaling the BMU:3-5 UNBROKEN hips to bar3-5 jump into TTB3-5 jump into