Home | Crossfit Bink 36

18.06.2017

18 juni 2017

KB warm up

WOD
Strength: strict press 5 x 5 reps (2111)

AMRAP 5
SDHP 50/35kg

5:00 REST

AMRAP 5
KB front rack squats 20/16kg

FUNDAMENTALS
Let's talk about: importance of a proper warmup

Skill: KB SDHP, goblet squats

AMRAP 8
10 KB SDHP 20/16kg
10 goblet squats

cool down: mobility

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17/06

17 juni 2017

gymnastics warm up

WOD

8RFT
20 cal row
10 jumping lunges
5 chest touch push ups

24:00 timecap

cool down: hang

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16-06-2017

16 juni 2017

functional warm up

WOD
Skill: push press, running, ring rows

3RFT
20 one arm DB push press 20/15kg
200m run
20 ring rows

Accessory work: banded antirotation 5 x 45sec

FUNDAMENTALS
Let's talk about: Battle of Bink

Skill: push press, running, ring rows

3RFT
20 push presses 40/30kg
200m run
10 ring rows

cool down: run

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15/06/2017

15 juni 2017

barbell warm up

WOD
Skill: power snatch

6RFT
18 power snatches 35/25kg
18 box jumps

compare to 12-03-2017

FUNDAMENTALS
Let's talk about: jewelry during training

Skill: snatch high pulls, box jumps

4RFT
18 snatch high pulls 30/20kg
18 box jumps

cool down: mobility

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14.06.17

14 juni 2017

animal flow warm up

WOD
Strength: frontrack KB walking lunges 12 steps

4RFT
400m row
60 DU

FUNDAMENTALS
Let's talk about: why fundamentals?

Skill: rowing, double unders

4RFT
400m row
30 double unders (attempts)

​cool down: run

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