Home | Crossfit Bink 36

04-12-17

4 december 2017

Functional warm up

WOD
10 rounds for time
16 cal row
16 burpees
timecap 22min

FUNDAMENTALS
Let's talk about: mental game

Skill: row, burpees

7 rounds for time
16 cal row
16 burpees

Cool down: mobility

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03-12-17

3 december 2017

Barbell warm up

WOD
for time
800m run
10 chest to bar
8 shoulder to overhead 75/50kg
400m run
8 chest to bar
6 shoulder to overhead
200m run
6 chest to bar
4 shoulder to overhead


FUNDAMENTALS
Let's talk about: scaling

Skill: run, jumping pull ups, shoulder to overhead

for time
600m run
10 jumping pull ups
8 shoulder to overhead 40/30kg
300m run
8 jumping pull ups
6 shoulder to overhead
200m run
6 jumping pull ups
4 shoulder to overhead

Cool down: hang

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02-12-17

2 december 2017

Dumbell warm up

WOD
amrap 9min
2 dumbell snatches 30/20kg
2 pistols
4 dumbell snatches 
4 pistols
6 dumbell snatches
6 pistols
etc.

Cooldown: run

 

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01-12-17

1 december 2017

S.A.Q. warm up

WOD
Strength
back squats
4x5-7 reps @2111

Buddy wod
3 rounds of
assault bike cal
row cal
double unders
athlete 1 works 1min then athlete 2 works 1min

FUNDAMENTALS
Let's talk about: energy systems

Skill: assault bike, row, double unders

Buddy wod
3 rounds of
assault bike cal
row cal
double unders
athlete 1 works 1min then athlete 2 works 1min

Cool down: row

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30-11-17

30 november 2017

Barbell warm up

WOD
"Evi"
3 rounds for time
30 pull ups
11 cleans 70/50kg
16 handstand push ups
rest 3min

FUNDAMENTALS
Let's talk about: sprint workouts

Skill: jumping pull up, box handstand push up, medball clean

"Little Evi" 
3 rounds for time
30 jumping pull ups
11 medball cleans 9/6kg
16 box handstand push ups

Cool down: skill

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