שבת 31/07/21 אימון 1454
METCONPartner WOD 5 Rounds1:00 At Each Station For Max Reps – Partner Wallballs– Sync Box Jump– Sync Burpees– Sync Push
Article of: Crossfit Tzafon
יום שישי 30/07/21 אימון 1453
Strength: Week 3/9Deadlift6 x 5 @ 70% Metcon: Every 1:30 x 101: 2 Rounds Of Single DB DT (One Round
יום חמישי 07/28/21 אימון 1452
STRENGTHWeek 3/9Front Squat6 x 2 @ 80% METCONEMOM x 241: 13/10 Cal Row2: 8 Burpee Over KB3: 11/8 Cal Bike4:
יום רביעי 28/07/21 אימון 1451
SKILLBeginnerHSPU Progression– Wall Holds– Negative HSPUs IntermediateAccumulate 10-20 HSPU Advanced4 x 5Deficit Kipping HSPUBuild to tough deficit for set of
יום שלישי 27/07/21 אימון 1450
TECHNIQUESnatch Contact Drill(3 Hang Snatch Pull + 1 Hang Power Snatch)3 Sets, Empty Bar Snatch Pull + Snatch2 x (2+1)
יום שני 26/07/21 אימון 1448
STRENGTHWeek 3/9Back Squats6 x 4 @ 80% METCONFor Time:4-8-12-16-12-8-4Deadlifts (52.5/35)TTB *One movement must be unbroken Time Cap: 15:00Goal: 12:00 RX+Deadlifts
יום ראשון 25/07/21 אימון 1447
TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Empty Bar) Clean Pull + Clean2 x (2+1)
שבת 24/07/21 אימון 1446
METCON EMOM 76 Deadlifts (42.5/30)3 Hang Power Cleans1 S2OH Rest 1:30 EMOM 720/30/40 DU4/5/6 Box Jumps Rest 1:30 EMOM 77/5
יום שישי 23/07/21 אימון 1445
STRENGTHDeadlift3 x 53 x 3Build to heavy 3 rep, starting the first set of 5 at 65% of 1RM METCON4
יום חמישי 22/07/21 אימון 1444
TECHNIQUEHang Muscle Clean1 x 5 (Empty Bar) Tall Squat/Power Clean1 x 5 (Empty Bar) Clean Pull + Clean2 x (2+1)