Article of: Crossfit Tzafon

SKILLFor Quality:Accumulate 35 reps of one of the following pulling movements– Kipping Pull-up– Kipping C2B– Butterfly Pull-up– Butterfly C2B Stimulus:

WARM-UP/PRIMEREvery 3:00 x 35 S2OH5 Hang Power Clean5 Thruster5 Negative HSPU/HSPU/sHSPU This is a warm-up and skills primer, start with

TECHNIQUESlow-pull Snatch2 @ 65%2 @ 70%2 @ 70%2 @ 75%2 @ 75% Scaled: Slow-pull power snatch + OHS*Descend directly into

SKILLLevel 1Accumulate 10-30 TTB for quality Level 21 x 4 Jump to Arch1 x 4 Jump to Leg Raise1 x

STRENGTHBuild to 1RM back squat METCONEvery 4:00 x 4 A) 3 Rounds7/5 Cal Bike5/6/7 Burpee Over KB/Parallettes B) 3 Rounds20/30/40

METCON5 Rounds For Time:400m Run20 AbMat Sit-ups20 KB Swing (24/15)60 DU20 AbMat Sit-up20 Hang Power Snatch (20/15) Goal: 35:00 (<7:00/Round)Time

SKILLFor Quality:Accumulate 30 reps of one of the following pulling movements– Kipping Pull-up– Kipping C2B– Butterfly Pull-up– Butterfly C2B Stimulus:We

STRENGTHFront Squat5 @ 60%5 @ 65%5 @ 70%5 @ 70% METCONEMOM x 75/10/15/20 DU3 Power Clean3 Front Squat Rest 2:00

SKILLEvery 3:00 x 4 Level 112/12 Weighted Single-leg Box Squats5-8 Dips (Bench/Box) Level 212/12 Elevated Bulgarian Split Squat3-8 Ring Dips

SKILLLevel 1Kipping TTB practice– Tight Core, Tensed Thighs– Feet Together Level 21 x 4 Jump to Arch1 x 4 Jump