מאמרים של: Crossfit Tzafon

Skill:Toes to bar Advance: 12 min EMOM1: 5 Strict toes to bar 5 kipping toes to bar2: 5-8 strict handstand

Strength:Stiff leg deadlift 5-5-5-565%-70%-75%-80% Metcon: 5 rounds for time10 Deadlift 65%200 m Run20 Wall ball 20/14200 m Run Scaled:5 rounds

Strength:1.Push press 5-5-5-5+65%-70%-75%-80%Last set max reps 2. Strict pull up 4*50% or 4*10 Ring rows Partner WOD: 16 min AMRAP10

SMWOD: For time24-21-18Burpee400 m Run21-18-15Squat clean 40/27.5400 m Run18-15-12Toes to bar400 m Run Scaled:For time3 rounds of:15 Burpee300 m RunThen3

Strength:Press 5-5-5-565%-70%-75-80+ ( last set max good reps) Metcon: 5 rounds of 3 min AMRAP5 Handstand push up10 Pull up30

Strength:Deadlift 10-7-470%-75%-80% Metcon: Open 11.2 15 min AMRAP9 Deadlift 70/4512 Hand release push up15 Box jump Scaled:15 min AMRAP9 Kettlebell

Technique:Muscle snatch 3-3-3Snatch 4-4-470%-75%-80% Metcon: 14 min EMOM1: 3-6 Snatch ( 75%-55%)2: 15 Wall ball 20/14 Scaled: Metcon: 14 min

Strength: 12 min EMOM1: 10 Z press 22.5/15 ( 5 each hand)2: 30-45 sec Hollow hold Metcon: TabataPush upSit upBurpeeAir

Technique:Muscle clean 3-3-3Clean 4-4-470%-75%-80% Metcon: 15 min AMRAP3 Power clean 70/505 Bar muscle up200 m Run Scaled:15 min AMRAP6 Front

Strength:Thruster 5-5-5-5Add weight each set Metcon: 12 min AMRAP10 Thruster 42.5/3050 Double unders Scaled:12 min AMRAP10 Kettlebell thruster 16/12100 Rope