Home | Crossfit Bink 36

New class!

16 juli 2017

There is a new class (WOD) on Thursday evenings at 20:30!

Check the schedule and make sure you register :)

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21 Julyy

21 juli 2017

gymnastics warm up

WOD
5RFT
4 chest to bar
15 snatches 40/30 kg

Accessory work: side plank 3 x 60 sec

FUNDAMENTALS
Let's talk about: Battle of Bink!!

Skill: pull ups, muscle snatch

5RFT
5 jumping pull ups
15 muscle snatches 35/25 kg

cool down: mobility

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20th of July

20 juli 2017

SAQ warm up

WOD
Strength: barbell bent over row
2  -5 sets
6 - 10 reps
(3110)

Buddy WOD
for time:
1600m run (4 x 600m)
2000m row (4 x 500m)

FUNDAMENTALS
Let's talk about: Ego

Skill: running, rowing

Buddy WOD
for time:
1600m run (4 x 400m)
2000m row (4 x 500m)

cool down: run

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19.07.17

19 juli 2017

medball warm up

WOD

AMRAP 9
10m handstand walk
10 squat cleans 80/60 kg
6 power jerks

Accessory work: banded glute bridges 4 x 25 reps

FUNDAMENTALS
Let's talk about: handling material

Skill: handstand walk, medball cleans, push press

AMRAP 9
3 handstand walk around the box
15 medball cleans
10 push presses 40/30 kg

cool down: skill

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18/7/17

18 juli 2017

game warm up

WOD
Skill: sandbag walk

3RFT
200m sandbag walk 50/40 kg
35 double unders
15 sdhp 40/30 kg
REST 3:00

FUNDAMENTALS
Let's talk about: hydration

Skill: medball run, double unders, sdhp

3RFT
200m medball run 9/6 kg
25 double unders (attempts)
15 sdhp 20/16 kg

cool down: hang

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