Home | Crossfit Bink 36

15-11-17

15 november 2017

S.A.Q warm up

WOD
Strength
front rack step ups
4x6reps each leg

AMRAP 9 build up
1 shuttle sprint (0-5-10m)
1 v-up
1 kettlebell swing 32/24kg
2 shuttle sprints
2 v-ups
2 kettlebell swing
...

FUNDAMENTALS
Let's talk about core to extremity

Skill: sprint, v-up, russian kettlebell swing

AMRAP 9 build up
1 shuttle sprint (0-5-10m)
1 v-up
1 russian kettlebell swing 24/20kg
2 shuttle sprints
2 v-ups
2 russian kettlebell swings
...

Cool down: row

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14-11-17

14 november 2017

Functional warm up

WOD
FRAN
for time
21-15-9
thrusters 42.5/30kg
pull ups

FUNDAMENTALS
Let's talk about: benchmarks

Skill: thruster, jumping pull up

Little FRAN
for time
21-15-9
thrusters 30/20kg
jumping pull ups

Cool down: hang

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13-11-17

13 november 2017

Gymnastics warm up

WOD
Buy in 1k row
5 rounds
10 ring dips
12 deadlifts 120/80kg
Cash out 800m run

FUNDAMENTALS
Let's talk about the importance of functional movements

Skill: box dip, deadlift, row, run

Buy in 1k row
5 rounds
10 box dips
12 deadlifts 60/40kg
Cash out 800m run

Cool down: run

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12-11-17

12 november 2017

Functional warm up

WOD
Buy in 400 single unders
5 rounds
13 double kettlebell floor press 24/20kg
200m run

Accessory
weighted plank
4x30sec


FUNDAMENTALS
Let's talk about: GPP - general physical preparedness

Skill: double kettlebell floor press, run

Buy in 200 single unders
5 rounds
13 double kettlebell floor press 16/12kg
200m run

Cool down: single unders

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11-11-17

11 november 2017

Barbell warm up

WOD
Strength
back squats
4x5-7reps @2111 tempo

AMRAP 9
10 snatches 40/30kg
10 clusters
10 shoulder to overhead

Cool down: skill

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