Home | Crossfit Bink 36

October 7th

7 oktober 2017

gymnastics warm up

Bring a Friend WOD!

With a buddy:
AMRAP 16
40 cal row
20 sandbag squats 60/40kg
10 synchronised burpees over the rower

cool down: mobility

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6 Octob

6 oktober 2017

barbell warm up

WOD

"DT"
5 rounds
12 deadlifts 70/50kg
9 hang power cleans
6 push jerks

Accessory work: windshield wipers 4 x 10-15 reps

FUNDAMENTALS
Let's talk about: hydration

Skill: deadlifts, hang power cleans, push press

"Little DT"
5 rounds
12 deadlifts 40/30kg
9 hang power cleans
6 push presses

cool down: skill

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05=10=2017

5 oktober 2017

medball warm up

WOD
"Bring in the pain"
3 rounds
30 burpees over sandbag
20 sandbag cleans 60/40kg
REST 3:00

compare to 28-07-2017

FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: burpees over kettlebell, kb sumo deadlift high pull

3 rounds
20 burpees over kb
20 kb sdhp 20/16kg

cool down: mobility

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4th of Octo

4 oktober 2017

dumbbell warm up

WOD

AMRAP 22
50 airsquats
30 double unders
15 db snatches 30/20kg

FUNDAMENTALS
Let's talk about: nutrition

Skill: airsquats, double unders, db snatches

AMRAP 15
30 airsquats
20 double unders (attempts)
10 db snatches 15/10kg

cool down: hang

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3..10..17

3 oktober 2017

gymnastics warm up

WOD
Skill: rope climbs

4RFT
400m run
8 wall climbs
2 rope climbs

FUNDAMENTALS
Let's talk about: restdays vs. recovery

Skill: running, wall climbs, rope climbs

4RFT
400m run
6 wall climbs
2 rope climbs (attempts)

cool down: run

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