Home | Crossfit Bink 36

17.10.17

17 oktober 2017

barbell warm up

WOD

3 rounds:
50 double unders
200m run
7 thrusters 70/50kg
REST 3:00

FUNDAMENTALS
Let's talk about: your comfort zone

Skill:

4 rounds
25 double unders (attempts)
200m run
7 thrusters 40/30kg

cool down: run

Lees meer

16.10.2017

16 oktober 2017

gymnastics warm up

WOD

AMRAP 25
10m handstand walk
10 ring rows
10 hspu
10 ring rows

FUNDAMENTALS
Let's talk about: benchmarks

Skill: around the box walk, ring rows, box handstand push ups

AMRAP 18
2 around the box walk
10 ring rows
10 box hspu
10 ring rows

cool down: mobility

Lees meer

October 15th

15 oktober 2017

kettlebell warm up

WOD

AMRAP 15
1 kb swing left 20/16kg
1 kb clean left
1 kb snatch left
1 kb swing right
1 kb clean right
1 kb snatch right
2

2 etc

FUNDAMENTALS
Let's talk about: why to squat below parallel

Skill: kb swings/cleans/snatches

AMRAP 11
1 kb swing left 12/8kg
1 kb clean left
1 kb snatch left
1 kb swing right
1 kb clean right
1 kb snatch right
2

2 etc

cool down: runnnnn

Lees meer

14-.-10-.-17

14 oktober 2017

gymnastics warm up

WOD
Strength: one leg glute bridges 4 x 8 reps (per leg)

21 - 15 - 9
sumo deadlift high pull 50/35kg
toes to bar
ring dips

FUNDAMENTALS
Let's talk about: breakfast

Skill: kettlebell sumo deadlift high pull, knees to elbow, box ring dips

21 - 15 - 9
kb sdhp 24/20kg
k2e
box ring dips

cool down: skill

Lees meer

13th of October

13 oktober 2017

functional warm up

WOD

LLTD16 Event 4
50 unbroken double unders
30m sandbag carry 70/50kg
10 burpee box jump overs

FUNDAMENTALS
Let's talk about: respect the whiteboard

Skill: double unders, sandbag carry, burpee box jump overs

LLTD16 Event 4
25 double unders (attempts)
30m sandbag carry 30/20kg
10 burpee box jump overs

cool down: mobility

Lees meer