Home | Crossfit Bink 36

9/7/17

9 juli 2017

functional warm up

WOD
Skill: muscle up

4RFT
5 overhead squats 70/50kg
50 double unders
10 ring dips (in muscle up station)

FUNDAMENTALS
Let's talk about: What is CrossFit?

Skill: overhead squat, double unders, box ring dips

4RFT
5 overhead squats 40/30kg
25 double unders (attempts)
10 box dips

cool down: skill

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8/7/17

8 juli 2017

KB warm up

WOD
Strength: backsquat 2-5 sets 6-10 reps (2020)

3RFT
20 KB snatches 24/20kg
20 cal row

rest

3RFT
20 KB cleans 24/20kg
20 cal row

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7/7/17

7 juli 2017

gymnastics warm up

WOD

AMRAP 20
10 t2b
40m walking lunges
20 supermans
40m bearcrawl

FUNDAMENTALS
Let's talk about: ego

AMRAP 15
10 k2e
30m walking lunges
20 supermans
30m bearcrawl

cool down: run

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6/7/17

6 juli 2017

barbell warm up

WOD

for time:
10 thrusters 50/35kg
20 snatches
30 shoulder to overhead
40 cleans
50 deadlifts

Accessory work: dumbbell bent over row 4 x 8-12 reps (3110)

FUNDAMENTALS
Let's talk about: nutrition

4RFT
10 thrusters 30/20kg
10 muscle snatches
10 medball cleans 9/6kg

cool down: skill
 

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5-7-2017

5 juli 2017

functional warm up

WOD

AMRAP 16
30 double unders
5 wall climbs

Accessory work: weighted situps 4 x 20 reps

FUNDAMENTALS
Let's talk about: breakfast

Skill: double unders, wall climbs

AMRAP 12
20 double unders (attempts)
3 wall climbs

cool down: mobility

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