Home | Crossfit Bink 36

23.6.17

23 juni 2017

SAQ warm up

WOD

8RFT

100m sandbag run
100m sprint

2:00 REST
mark each round

If you have oké, bring your running watch or stopwatch. FUNDAMENTALS
Let's talk about: supplementation

Skill: running

8RFT

100m sandbag run
100m sprint

2:00 REST
mark each round

cool down: run

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22/06/2017

22 juni 2017

barbell warm up

WOD

AMRAP 20
12 burpees over the bar
24 front squats 40/30lg

FUNDAMENTALS
Let's talk about: movement standards

Skill: burpees, frontsquat

AMRAP 16
12 burpees over the bar
24 frontsquat

cool down: row

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21/06

21 juni 2017

barbell warm up

WOD
Skill: hang cleans

2RFT
21 KB swings 24/20kg
7 heavy hang cleans 80/60kg
21 cal row
7 heavy hang cleans 80/60kg

Accessory work: strict toes to bar 5 x 6-10 reps

FUNDAMENTALS
Let's talk about: breathing

Skill: Russian KB swing, medball cleans, rowing

2RFT
21 Russian KB swings 20/16kg
15 medball cleans 9/6kg
21 cal row
15 medball cleans
cool down: skill

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20/06

20 juni 2017

SAQ warm up + mobility

WOD
Skill: running, overhead squat

'Nancy'
5RFT
400m run
15 overhead squats 42,5/30kg

FUNDAMENTALS
Let's talk about: nutrition

Skill: running, overhead squat

'Petite Nancy'
5RFT
200m run
15 overhead squats 30/20kg

cool down: skill

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19/06/2017

19 juni 2017

gymnastics warm up

WOD
Skill: handstand walk

4RFT
10m handstand walk
20 airsquats
30 situps

Strength: backsquat 4 x 5 reps (2020)

FUNDAMENTALS
Let's talk about: hydration

Skill: handstand walk around the box, airsquats, sit ups

4RFT
2 handstand walks around the box
20 airsquats
30 situps

cool down: run

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