Home | Crossfit Bink 36

18/7/17

18 juli 2017

game warm up

WOD
Skill: sandbag walk

3RFT
200m sandbag walk 50/40 kg
35 double unders
15 sdhp 40/30 kg
REST 3:00

FUNDAMENTALS
Let's talk about: hydration

Skill: medball run, double unders, sdhp

3RFT
200m medball run 9/6 kg
25 double unders (attempts)
15 sdhp 20/16 kg

cool down: hang

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17/07/17

17 juli 2017

barbell warm up

WOD
"Miron"
5RFT
800m run
23 backsquats 75% bodyweight
13 deadlifts 150% bodyweight

FUNDAMENTALS
Let's talk about: Battle of Bink!

Skill: running, backsquat, deadlift

"Little Miron"
5RFT
400m run
16 backsquats 40/30 kg
10 deadlifts 60/40 kg

cool down: skill

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16.07.17

16 juli 2017

functional warm up

WOD
Skill: pistol squats

AMRAP 8
10 sec L-sit hold
10 alternating pistol squats
10 pull ups

Accessory work: split squats (on a plate) 4 x 8 reps (per leg) (3110)

FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: sit ups, airsquats, jumping pull ups

AMRAP 8
10 sit ups
10 airsquats
10 jumping pull ups

cool down: mobility

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New class!

16 juli 2017

There is a new class (WOD) on Thursday evenings at 20:30!

Check the schedule and make sure you register :)

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15th of July

15 juli 2017

kettlebell warm up

WOD

AMRAP 13
5 KB front squat 20/16kg (left)
5 KB swings (left)
5 KB snatches (left)
5 KB front squat 20/16kg (right)
5 KB swings (right)
5 KB snatches (right)

Accessory work: 4 x 30 sec hollow hold

cool down: run

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