Home | Crossfit Bink 36

2nd Octoberr

2 oktober 2017

cardio warm up

WOD

AMRAP 9
21 cal row
42 double unders

Accessory work: one leg Romanian deadlifts 4 x 10 (per leg)

FUNDAMENTALS
Let's talk about: supplementation

Skill: rowing, double unders

AMRAP 9
21 cal row
32 double unders (attempts)

cool down: row

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01-10-2017

1 oktober 2017

barbell warm up

WOD

4 rounds
20 toes to bar
10 squat snatches 50/35kg
REST 2:00

FUNDAMENTALS
Let's talk about: handling material

Skill: toes to chest/elbow, muscle snatches

5 rounds
20 knees to chest/elbow
10 muscle snatches 30/20kg

cool down: skill

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30.09.17

30 september 2017

functional warm up

WOD

6 rounds
400m run
20 burpees
10 backsquats 80/60kg

Timecap: 30 minutes
Compare to 07-06-2017

cool down: run

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29.09.17

29 september 2017

medball warm up

WOD

5 rounds
400m run
20 wall balls 9/6kg

Accessory work: barbell row 3 x 12 reps (4110)

FUNDAMENTALS
Let's talk about: importance of a proper warm up

Skill: running, wallballs

5 rounds
400m run
20 wall balls 6/4kg

cool down: hang

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28-09-2017

28 september 2017

functional warm up

WOD

21-15-9
ring dips
v-ups
box jumps

Accessory work: goodmorning 3 x 10 reps (3111)

FUNDAMENTALS
Let's talk about: Jewelery during training

Skill: box dips, v-ups, box jumps

21-15-9
box dips
v-ups
box jumps

cool down: mobility

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