Home | Crossfit Bink 36

14.05.17

14 mei 2017

functional warm up

WOD
4RFT
12 pull ups
24 front squats 40/30kg
400m run

FUNDAMENTALS
Let's talk about: protein

Skill: jumping pull ups, front squats, running

4RFT
12 jumping pull ups
24 front squats 30/20kg
400m run

cool down: skill

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13/5/17

13 mei 2017

animal flow warm up

WOD
Strength: backsquat 4 x 8 reps (4101)

6RFT
10 dumbbell snatches 25/17,5kg
40 double unders

cool down: hang

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12th of May

12 mei 2017

gymnastics warm up

WOD
5:00 max reps airsquats
- 2:00 REST -
5:00 max reps C2B
- 2:00 REST -
5:00 max HSPU

Accessory work: banded tricep extensions 3 x 30 reps

FUNDAMENTALS
Let's talk about: your only competition is you

Skill: airsquats, jumping pull ups, box HSPU

5RFT
20 airsquats
15 jumping pull ups
10 box HSPU

cool down: run

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11/05/17

11 mei 2017

barbell warm up

WOD

AMRAP 20
10 snatches 60/45kg
20 cleans
30 deadlifts

FUNDAMENTALS
Let's talk about: the Beach Throwdown

Skill: OHS, medball clean, deadlift

AMRAP 14
10 OHS 30/20kg
15 medball cleans 9/6kg
20 deadlifts 30/20kg

cool down: skill

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10/05/17

10 mei 2017

functional warm up

WOD
Strength: frontrack KB walking lunges 4 x 12 steps

24 - 21 - 18 - 15 - 12
cal row
push ups

FUNDAMENTALS
Let's talk about: handling material

Skill: rowing, push ups

24 - 21 - 18 - 15 - 12
cal row
push ups

cool down: row

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