מאמרים של: Crossfit Tzafon

Technique:Clean 5-5-560%-65%-70% Metcon: 15 min AMRAP5 Strict pull up10 Squat clean 40/27.530 Double unders Scaled:Metcon: 15 min AMRAP10 Ring row10

SMWOD: 35 min AMRAP800 m run Then 3 rounds10 Weighted step up 20/1015 Burpee20 Russian swing 24/16* Start with the

Strength:Deadlift 10-6-465%-70%-75% Metcon: 14 min AMRAP20 Wall ball 20/1410 Deadlift 60/42.55 Shoulder to overhead Scaled: 14 min AMRAP15 Wall ball

Strength: 10 min EMOM8 Z press30-45 sec L sit hang Metcon: 5 Rounds of 3 minute work 1 min rest10

Strength:Front rack lunges 10-10-10 ( 12 min time cap)Add weight every set Metcon: 15 min AMRAP10 Front rack lunges 50/3515

Strength:Thruster 6-6-6Add weight each set Partner Wod: 4 rounds for time400m Run6 Thrusters 40/27.510 Pull up* while partner 1 is

Technique:Power clean 6-6-6 Add weight each set Metcon: 14 min EMOM1: 6 Power clean 65%2: 10 Burpee Scaled: 14 min

Metcon: 20 min AMRAP16 Weighted lunges 22.5/1514 Dumbell snatch 22.5/1512 Toes to bar50 Double unders Scaled: 20 min AMRAP12 Lunges

SMWOD: For time1000 m Run50 Front squat 40/27.550 Hand release push up50 Weighted sit up1000 m Run 50 Front squat

Metcon: 3 rounds for time7 Push press 65% 14 Burpee 400 m Run