Article of: Crossfit Tzafon

METCON-FOR TIME (CAP= 30 MIN) 8 devil’s press (dual KB/DB)16 TTB REST 1 MIN 8 dual KB/DB thrusters16 BMU REST

STREGTH/TECHNIQUE Every 2 min x5: 1 squat clean1 hang squat clean add weight every set, build up to heavy complex.

STRENGTH Every 3 min x 4 sets: 5 shoulder press+5 push press(barbell)25 sec KB/DB suitcase hold(each side) add weight every

SKILL/STRENGTH E.M.O.M x 12(3 rounds): min 1=4-6 STRICT pull upsmin 2=8-12 KIPPING pull upsmin 3=2-4 STRICT c2bmin 4=4-8 KIPPING c2b

STRENGTH Every 2 min x6: 2 squat snatch add weight every set, build up to heavy double. @ 85-90% INTERMIDIATE

STREGTH Every 3 min x 4 sets: 10 front squat16 KB/DB goblet forward lunges add weight every set, DO NOT

STREGTH E.M.O.M x 12(4 rounds): min 1= 5-8 STRICT ring dips(use bands if needed)min 2= 15-30 sec ring support holdmin

“BADGER”CROSSFIT HERO WOD 3 Round For Time (cap= 35 min)30 Squat Cleans (52.5/35 kg)30 Pull-Ups800 meter Run

SKILL perform 5 sets of: 5-10 C2B + 5-10 pull upsRX’S try going UNBROKEN on both movements( may use butterfly)