מאמרים של: Crossfit Tzafon

SMWOD: 4 rounds for time400 m Run10 Strict pull up10 Dumbbell shoulder to overhead 22.5/15400 m Run10 Toes to bar10

Strength:Bent over row 8-8-8-8Add weight each set Metcon: 4 rounds for time15 Burpee20 Push up25 Wall ball 20/1430 Russian kettlebell

Technique:Pause clean + clean 3(2+3)* Stop at the knee Metcon: 20 min AMRAP10 Power clean 60/42.530 Sit up200 m Run

Strength: 12 min EMOM1: 50% Strict handstand push up2: 30-45 sec Hollow hold Metcon: 5 rounds for time20 Overhead walking

Strength:Deadlift 3*5 @ 80% Beginners:Deadlift 4*5 Add 5 kg to previous week Metcon: 16 min AMRAP400 m Run10 Deadlift 60%10

Strength: 12 min EMOM1: 50% Strict pull up2: 50% Ring dip Metcon: 12 min AMRAP10 Devil press 22.5/1510 Toes to

Strength:Push press 5-5-5-560%-65%-70%-75% Beginners:Press 4*5 Metcon: 3 rounds for time21 Kettlebell swing 24/1612 Handstand push up100 Double unders Scaled:3 rounds

SMWOD:From min 0:00-7:00800 m RunMax thrusters 30/20From min 7:00-14:00 800 m RunMax front squat 30/20From min 14:00-21:00 800 m RunMax

Strength:Barbell bent over row10-10-10 Add weight each set Metcon: 15 min AMRAP5 Deadlift 70%10 Weighted sit up 20/1015 Weighted push

Technique:Pause snatch+snatch 3(2+3) 60%-65%-70%*Stop above the knee for 3 seconds Metcon: 4 rounds of 3 min AMRAP 1 min restFirst