Home | Crossfit Bink 36

28th of February

28 februari 2017

Today's warm up: animal flow

FUNDAMENTALS
Let's talk about: metabolic pathways

Skill: airsquats, sit ups, push ups, KB swings, medball cleans

WOD: 2RFT
20 airsquats
20 sit ups
20 push ups
10 KB Russian swings 20/16 kg
10 medball cleans 9/6 kg
10 push presses 30/20kg

WOD
Skill: KB snatch

WOD: for time
100 airsquats
80 sit ups
60 push ups
40 KB snatches 20/16 kg
20 C&J 60/40 kg
10 pistols

Today's cool down: hang

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27 feb 2017

27 februari 2017

Today's warm up: SAQ

FUNDAMENTALS
Let's talk about: 10 General Physical Skills

Skill: running, rowing

WOD: 3RFT
400m run
400m row

WOD
Skill: row

WOD: for time
1 mile run (1600 meter)
1 mile row

Accessory work: (weighted) plank

Today's cool down: mobility

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26.2.17

26 februari 2017

Today's warm up: gymnastics

FUNDAMENTALS
Let's talk about: Gym rules: how to use a barbell

Skill: ring rows

WOD:
3-6-9-12-15-18
ring rows
push presses 35/25 kg

WOD
3-6-9-12-15-18
ring rows
KB push presses 16/12 kg (per arm)

Accessory work:
50 banded triceps push down
50 banded face pulls

Today's cool down: mobility

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25.02.17

25 februari 2017

Today's warm up:
2 rounds
- 30 DU
- 10 burpees
- 10 airsquats

WOD
Skill: OHS

WOD:
60 DU
30 burpees box jumps
15 OHS 60/40 kg

Accessory work: Bulgarian split squats 4 x 10 reps

Today's cool down: hang

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24-02-2017

24 februari 2017

Today's warm up: functional warm up

WOD

Open 17.1

10 db snatches 22,5/15 kg
15 burpee box jump-overs
20 db snatches
15 burpee box jump-overs
30 db snatches
15 burpee box jump-overs
40 db snatches
15 burpee box jump-overs
50 db snatches
15 burpee box jump-overs

20 min timecap

FUNDAMENTALS
Let's talk about: The Open
Skill: burpee box step-over, dumbbell snatches

WOD: Open 17.1

10 db snatches 15/10 kg
15 burpee box step-overs
20 db snatches
15 burpee box step-overs
30 db snatches
15 burpee box step-overs
40 db snatches
15 burpee box step-overs
50 db snatches
15 burpee box step-overs

Today's cool down: run

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