מאמרים של: Crossfit Tzafon

Morning WOD:4 Rounds of 4 min work:10 Burpee10 V up10 Jumping lunges ( 5 each leg)* 1 min rest* your

Morning WOD: 20 min EMOMOdd: 10 Push upEven: 35 Double unders Option 2: 20 min EMOMOdd: 6 Push upEven: 70

SMWOD:30 Deadlift 65%400 m Run 30 Kettlebell swing 24/16400 m Run 30 Goblet squat 24/16400 m Run 30 Burpee400 m

Technique:Hang clean 4-4-450%-60%-65%Clean 4-4-465%-70%-75% Metcon: 10 rounds for time10 Power clean 50/3510 Burpee over the bar Option 2: 7 rounds

Strength:Sumo deadlift 5*5 @ 72%Beginners:Deadlift 4*5 add 5 kg Metcon: 16 min AMRAP50 Double unders12 Toes to bar20 Weighted step

Strength:Deficit handstand push up 5-5-5-5Add more height each setBeginners:Handstand push up progression Metcon: 15 min AMRAP12 Bike calories / 15

Strength:Double Pause back squat 5-5-5-560%-65%-70%-72%3 sec pause at the bottom and on the way up Metcon: 12 min AMRAP 2-4-6-8-10-12-14…

Partner WOD 6 rounds of E6MOM: Odd: 400m Run (Together) 40 WBSH (20/14lb) Max MB Sit-ups (Together) Even: 500m Row/24cal

Strength: 12 min EMOM1: 6-10 Ring dips2: 8-12 Strict chest to bar chin up3: 6-10 Strict handstand push up4: 6-10

SMWOD: 3 rounds for time1200m Run10 Bar muscle up/ 20 chest to bar20 Power clean 50/35100 Air squat*Bring your vest