Home | Crossfit Bink 36

3.6.17

3 juni 2017

SAQ warm up

WOD
AMRAP 16
1 shuttle run 5-10-15m
5 cal row
2 shuttle runs
10 cal row
3 shuttle runs
15 cal row
4 shuttle runs
etc.

FUNDAMENTALS
Let's talk about: Open Gym

Skill: shuttle run, rowing

AMRAP 12
1 shuttle run 5-10-15m
5 cal row
2 shuttle runs
10 cal row
3 shuttle runs
15 cal row
4 shuttle runs
etc.

cool down: run

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2/6/17

2 juni 2017

gymnastics warm up

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

CrossFit Open 14.3
AMRAP 8
10 deadlifts 60/42,5kg
15 boxjumps
15 deadlifts 85/60kg
15 boxjumps
20 deadlifts 102,5/70kg
15 box jumps
25 deadlifts 125/85kg
15 box jumpgs
30 deadlifts 142,5/92,5kg
15 box jumps
35 deadlifts 165/102,5kg
15 box jumps


FUNDAMENTALS
Let's talk about: the Open

Skill: deadlifts, box jumps

CrossFit Open 14.3 scaled
AMRAP 8
10 deadlifts 42,5/30kg
15 boxjumps
15 deadlifts 60/42,5kg
15 boxjumps
20 deadlifts 85/52,5kg
15 box jumps
25 deadlifts 102,5/60kg
15 box jumps
30 deadlifts 125/70kg
15 box jumps
35 deadlifts 142,5/85kg
15 box jumps

cool down: mobility

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1/06/17

1 juni 2017

barbell warm up

WOD
3 RFT
9 hang squat cleans 60/40kg
12 T2B
15 double unders
REST 5:00
repeat

Accessory work:
3 rounds (not for time)
30 situps
30 supermans
30sec plank

FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: power clean, K2E, double unders

5RFT
9 power cleans 40/30 kg
12 K2E
15 double unders (attempts)

cool down: skill

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31st of May

31 mei 2017

functional warm up

WOD
Skill: dumbbel push presses

3RFT
1000m row
25 DB push press 20/12,5 kg - left
25 DB push press 20/12,5 kg - right

FUNDAMENTALS
Let's talk about: vitamin D3

Skill: rowing, push press

3RFT
750m row
25 push presses 40/30kg

cool down: row

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30 May

30 mei 2017

gymnastics warm up

WOD
Strength: backwards lunges 4 x 12 reps (6 per leg)

for time:
5 wall climbs
20 pull ups
5 wall climbs
15 pull ups
5 wall climbs
10 pull ups
5 wall climbs
5 pull ups

FUNDAMENTALS
Let's talk about: restdays vs. recovery days

Skill: wall climbs, jumping pull ups

for time:
5 wall climbs
20 jumping pull ups
5 wall climbs
15 jumping pull ups
5 wall climbs
10 jumping pull ups
5 wall climbs
5 jumping pull ups

cool down: mobility

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