יום שישי 22/10/21 אימון 1532
SKILLEvery 2:00 x 5 Beginner6/6 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed
Article of: Crossfit Tzafon
יום רביעי 20/10/21 אימון 1531
STRENGTHSquat Cycle Week 4/10 (Deload) Front Squat3 @ 60%3 @ 65%3 @ 70%Percentages based off 3RM Front Squat Back Squat3
יום שלישי 19/10/21 אימון 1530
SKILLEvery 2:00 x 5 Beginner8 Seated Double DB Press (Moderate)3 Deficit Pike Press w/ 5s Negative Intermediate4-6 HSPU w/ 5s
יום שני 18/10/21 אימון 1529
TECHNIQUETall Clean2 x 5 Segment Clean(1s Pause At Knee, 1s Pause At Power Position)2 x 2 @ 65%3 x 1
יום ראשון 18/10/21 אימון 1528
METCONPartner WOD Workout 1For Time (You-Go-I-Go):50-40-30-20-10Push-upsCal Row *Women’s Cals40-32-24-16-8 Time Cap: 18:00 Scaled: Elevated Push-ups on plates/box Workout 2For Time
שבת 16/10/21 אימון 1527
METCONFor Time: 3:00 ON / 1:00 OFF150m Run8 BBJOMax Wall Ball Shots In Time Remaining Continue until accumulating 150 Wall
יום שישי 15/10/21 אימון 1526
TECHNIQUEHang Snatch Pull + Hang Snatch3 x (3+1) Segment Snatch(1s Pause At Knee, 1s Pause At Power Position)2 x 2
יום חמישי 14/10/21 אימון 1525
STRENGTHFront Squat w/ 5s Eccentric (Lower)3 @ 68%3 @ 70%3 @ 72%3 @ 75%Percentages based off 3RM front squat Back
יום רביעי 13/10/21 אימון 1524
SKILLEMOM 2:00 x 4 Beginner6/6 Single-Leg Squats On High Box w/ 5s EccentricPush off ground with other leg if needed
יום שלישי 12/10/21 אימון 1523
TECHNIQUETall Clean2 x 5 Segment Clean(1s Pause At Knee, 1s Pause At Power Position)2 x 2 @ 60%3 x 1