Article of: Crossfit Tzafon

SMWOD: For time50 Wall ball 20/1440 Box jump30 Turkish sit up 20/1020 Burpee10 Squat clean 70/5020 Burpee30 Turkish sit up

Strength:Floor press 8-8-8-860%-65%-70%-75% Metcon: 15 min AMRAP600 m Run12 Toes to bar12 Handstand push up Scaled:15 min AMRAP600 m Run/

Strength:Turkish get up 4*4 (each hand) Metcon: 20 min AMRAP3 Bar muscle up9 Russian kettlebell swing 32/2416 Weighted lunges Scaled:20

Strength:Deadlift 4*8 65%* 6-10 Strict toes to bar between setsBeginners:Deadlift 4*5 Add 5 kg to previous week Metcon: 15 min

Technique: Hang snatch above the knee 3-3-3-355%-60%-65%-70%Snatch 3-3-3-370%-75%-80%-80% Metcon: “Nancy” 5 Rounds for time: 400 m run15 Overhead squat 42.5/30

Skill: E2MOM for 16 min1: 4-8 Strict L sit pull up2: 8-12 Turkish sit up 20/10 Metcon: 14 min AMRAP14

Strength:Front squat 3*8 @ 65%30-45 sec Hollow hold between sets Beginners:Front squat 4*5 add 5 kg to previous week 30-45

SMWOD: For timeBuy In: 800 m RunThen 6 rounds19 Kettlebell swing 32/2420 Push up19 Wall ball shot 20/14Buy out: 5

Strength: EMOM 12 min1. 6-10 Strict toes to bar2. 8-12 Ring dips3. 45 sec weighted plank Partner WOD: 16 min

Strength:Overhead squat 5-5-5-5Build to a heavy 5 repsStrict handstand push up 4*6-10 reps Beginners:Front squat 4*5 add 5 kg to