Home | Crossfit Bink 36

18-01-18

18 januari 2018

Gymnastics warm up

WOD
9min amrap
2-4-6-8-10-12 etc
clusters 50/35kg
toes to bar

accessory
goodmornings
5x5 reps 

FUNDAMENTALS
Let's talk about: pacing

Skill: front squat, knee to elbow

9min amrap
2-4-6-8-10-12 etc
front squats 40/30kg
knees to elbow

Cool down: mobility

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17-01-18

17 januari 2018

SAQ warm up

WOD
for meters
5min row
5min rest

4min row
4min rest

3min row
3min rest

2min row

FUNDAMENTALS
Let's talk about: aerobic capacity

Skill: row

for meters
5min row
5min rest

4min row
4min rest

3min row
3min rest

2min row

Cool down: run

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16-01-18

16 januari 2018

Game warm up

WOD
strength
back squats
5x5

14min amrap
28 double unders
24 kettlebell push presses 24/16kg
20 pull ups

FUNDAMENTALS
Let's talk about: rest days

Skill: jumping pull up, double under, kettlebell swing

14min amrap
28 double under attampts
24 kettlebell swings 24/16kg
20 jumping pull ups

Cool down: run

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15-01-18

15 januari 2018

row/run warm up

WOD
redo 26-10-2017
4 rounds for time
21 dumbell snatches 30/20kg
15 cal row
9 dumbell front squats

accessory
bent over flies
4x12reps

FUNDAMENTALS
Let's talk about: single work modalities

Skill: dumbell push press, row, dumbell front squat

4 rounds for time
21 dumbell push presses 15/10kg
15 cal row
9 dumbell front squats

Cool down: run

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14-01-18

14 januari 2018

Functional warm up

WOD
4 rounds for time
20 box jumps
10 wall climbs
8 ring dips
rest 2min

FUNDAMENTALS
Let's talk about: scaling

Skill: box jump, wall climb, box dip

5 rounds for time
15 box jumps
5 wall climbs
8 box dips

Cool down: mobility

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