Article of: Crossfit Tzafon

STRENGTH Seated alt’ DUAL KB/DB press 12-9-6-3 reps each handadd weight every set, try to find your heaviest 3 repsrest

METCON-4 ROUNDS FOR TIME(CAP=33 min) 9 Power snatch 60/42.5 kg800 m run15 American KB swing 24/16 kg

SKILL/STRENGTH E.M.O.M x 12: min 1= 3-8 strict C2Bmin 2= 3-8 kipping C2Bmin 3= REST scaling:min 1= strict banded C2B           

Core in a different way E.M.O.M x 12: min 1 = Left KB/DB over head hold, right KB/DB suitcase hold-30

STRENGTH Back squat: 6 sets x 2 reps @ 65% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight

SKILL Strict RING MUSCLE UP practice METCON NATE-CROSSFIT HERO WORKOUT AMRAP IN 20 MIN OF: 2 RMU/2 BMU/4 pull ups/6

METCON-E.5.M x 7 15 HR push ups15 Push press 30/20 kg15 Box jump15 Russian KB swing 24/16 kg15 TTB

METCON- TEAMS OF THREE, FOR TIME:(CAP=30 MIN) 1 athlete run 200m1 athlete work1 athlete rest switch every time an athlete

METCON-FOR TIME (CAP=40 MIN): buy in = run 800 m 40 Deadlift 100/70 kg35 C2B30 P. clean 70/45 kg25 wall

STRENGTH Front squat: 6 sets x 2 reps @ 65% scaling:6 sets x 2 reps of tempo (3:0:1:1)try adding weight