יום שני 20/09/21 אימון 1503
STRENGTHClean-Grip Deadlifts12 @ 50%9 @ 70%6 @ 90%3 x 3 @ 100%*Percentages based off 1RM Clean METCONEvery 3:00 x 5
Article of: Crossfit Tzafon
יום ראשון 19/09/21 אימון 1502
SKILLBeginnerKip Swing Practice Intermediate4 sets of:4-6 Unbroken Pull-ups AdvancedAccumulate:12 Butterfly Pull-ups8 Butterly C2B4 Muscle-ups METCONFor Time:3 Rounds12 Thrusters (35/25)12 Pull-ups
שבת 18/09/21 אימון 1501
METCONPartner WOD (You-Go-I-Go) AMRAP 8Max Cal RowEvery minute (including 0:00), 4 Double DB Devil’s Press (15/10)RX+ (22.5/15)Scaled (Single DB) Rest
יום שישי 17/09/21 אימון 1500
TECHNIQUEEvery 1:15 x 9 RoundsRounds 1-3: 2 Snatch Balance + 2 OHSRounds 4-6: 1 Snatch Balance + 2 OHSRounds 7-9:
יום רביעי 15/09/21 אימון 1499
METCON4 Rounds of ‘TABATA’ (:20 ON/:10 OFF x 8 Rounds) TABATA 1Assault Bike Rest 2:00 TABATA 2Bench Press (42.5/30)RX+ (52.5/35)Scaled
יום שלישי 14/09/21 אימון 1498
SKILLSBeginnerHSPU Progression– Hold On Wall– Negatives w/ AbMat IntermediateAccumulate 10-20 HSPU Advanced4 x 5-8 Unbroken HSPU METCONEvery 3:00 x 4200m
יום שני 13/09/21 אימון 1497
TECHNIQUEEvery 1:15 x 91: 8 Power Cleans @ 45%2: 6 Power Cleans @ 55%3: 4 Power Cleans @ 65%4: 2
יום ראשון 12/09/21 אימון 1496
SKILLSBeginnerOne-legged Squats From Box-– Start with negatives Intermediate– Heel-elevated Pistols– Pistol With CounterweightUse both if needed, and try to reduce
יום שישי 10/09/21 אימון 1494
METCONPartner WOD (You-Go-I-Go) AMRAP 2040 Bench Press (52.5/35)20 Strict Pull-ups Rest 3:00 AMRAP 2020 Double DB Hang Snatch (15/10)20/16 Cal
יום חמישי 09/09/21 אימון 1493
STRENGTHWeek 9/9Front Squat15:00 To Build To 1RM METCONEvery 4:00 x 61-2: 500/400m Row or 20/14 Cal Bike3-4: 10 DB Thrusters