Article of: Crossfit Tzafon

METCONPartner WOD For Time: 5 Rounds10 HSPU (One partner works while the other dead hangs from bar)5 Sync Front Squats

TECHNIQUEClean2 @ 65%2 @ 70%2 @ 75%2 @ 80%2 @ 85%2 @ 85% Every 1:30 x 43 Deficit Clean Pulls

SKILLBeginnerAccumulate 10-30 Sets of:2 SU + 1 DU(As many unbroken as possible) IntermediateAccumulate 30-90 DU AdvancedFor Time:5-10-15-20-25-30-25-20-15-10-5Unbroken DU METCONOpen Workout

STRENGTHEMOM x 6Back Squats1-2: 8 Reps3-4: 6 Reps5-6: 4 Reps*Increasing weight, start with 40% (same weight you used to start

SKILLBeginner4 Sets4 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates):10 Handstand Wall Holdor4 x :04 Negative Deficit

SKILLBeginner3 Rounds10 V-ups:15 Hollow Hold:15 Arch Hold5 Straight Legged Kips (As High As Possible) Intermediate3 Rounds5 Strict TTB3 Kipping C2B/Hips-to-bar:15

TECHNIQUESnatch2 @ 65%2 @ 70%2 @ 75%2 @ 80%2 @ 85% Every 1:30 x 42 Snatch Balance + 1 OHS

METCONPartner WODFor Time: 20 Dual DB Devil’s Press (22.5/15)30/24 Cal Row or 24/18 Cal Bike30 Dual DB Thruster30/24 Cal Row

TECHNIQUEClean2 @ 65%2 @ 70%2 @ 75%2 @ 80%2 @ 80% Every 1:30 x 44 Deficit Clean Pulls @ 110%

SKILLBeginner4 Sets:15 Handstand Wall Holdor4 x :05 Negative Deficit Pike Push-ups(Knees/Feet on Box, Hands on Plates)or4 x :04 Negative Deficit