Home | Crossfit Bink 36

25-11-17

25 november 2017

Gymnastics warm up

WOD
AMRAP 20
21 cal row
7 muscle ups
14 jumping lunges

Cool down: run

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24-11-17

24 november 2017

Functional warm up

WOD
4 rounds for time
400m run
10 squat clean 70/50kg
20 box jumps

FUNDAMENTALS
Let's talk about: sprint workouts

Skill: run, medball clean, box jump

4 rounds for time
400m run
10 medball clean 9/6kg
20 box jumps

Cool down: skill

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23-11-17

23 november 2017

Gymnastics warm up

WOD
Strength
weighted pull ups
3x3reps @4111 tempo

4 rounds for time
12 handstand push ups
15 overhead squats 40/30kg

FUNDAMENTALS
Let's talk about: sprint workouts

Skill: box handstand push up, overhead squat

4 rounds for time
12 box handstand push ups
15 overhead squats 30/20kg

Cool down: hang

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22-11-17

22 november 2017

S.A.Q. warm up

WOD
Strength
lunges
4x6reps each leg

3 rounds for time
300m row
100 double unders
rest 3min

FUNDAMENTALS
Let's talk about the importance of nutrition to become a better athlete

Skill: row, double under 

4 rounds for time
300m row
50 double under attempts

Cool down: row

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21-11-17

21 november 2017

Barbell warm up

WOD
redo 06-08-2017

AMRAP 21
20 back squats 80/60kg
20 sit ups
3 rope climbs

FUNDAMENTALS
Let's talk about how to measure your own progress

Skill: back squat, sit up, rope climb

redo 06-08-2017

AMRAP 14
15 back squats 40/30kg
10 sit ups
1 rope climb

Cool down: mobility

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