מאמרים של: Crossfit Tzafon

Strength: 12 min EMOM1: 50% Strict pull up2: 8 Bulgarian split squat (4 each leg) Metcon: 4 rounds for time400

Technique:Clean 5-5-565%-70%-75% Metcon: 14 min EMOM4-5 Power clean 60/42.54-5 Burpee over the bar* Complete both movement in 1 minute Scaled:Metcon:

Strength:Press 5-5-565%-70%-75% Metcon: 20 min AMRAP30 Double unders10 Dumbbell push press 22.5/15 (5 each hand)10 Weighted step up200 m Run

Strength:Deadlift 7-5-375%-80%-85% Metcon: 3 rounds for time7 Deadlift 65%14 Toes to bar16 Pull up Scaled:3 rounds for time5 Deadlift 10

SMWOD: 3 Rounds for time1200 m Run50 Kettlebell swing 24/1650 Russian twist50 Weighted lunges Scaled:3 Rounds for time800 m Run35

Strength:Front squat 5-5-560%-65%-70% Metcon: For time15-12-9 Dumbbell squat clean 22.5/15Hand stand push up15-12-9Dumbbell thruster 22.5/15Burpee over the dumbbell Scaled: For

Technique:Hang power snatch 5-5-5Add weight each set Metcon: 5 rounds for time5 Hang power snatch 50/3510 Toes to bar20 Wall

Metcon: 30 min AMRAP400 m RunThen 5 rounds of CindyCindy:5 Pull up10 Push up15 Air squat Scaled: 20 min AMRAP400

Strength:Deadlift 10-6-470%-75%-80% Metcon: 4 rounds of 3 min EMOM5 Deadlift 65%10 Burpee over the barRest 1 min* Start every round

Strength:Press 5-5-560%-65%-70% Metcon: For time21-15-9Push press 50/35400 m Run after each set*Start and finish with a run. Scaled:Metcon: 4 rounds