Home | Crossfit Bink 36

9th of May

9 mei 2017

gymnastics warm up

WOD

7RFT
10 T2B
200m run
10 SDHP 60/40kg

Accessory work: banded antirotaion 5 x 45sec

FUNDAMENTALS
Let's talk about: open gym

Skill: K2E, running, SDHP

7RFT
10 K2E
200m run
10 KB SDHP 20/16 kg

cool down: mobility

Lees meer

8 May 2017

8 mei 2017

KB warm up

WOD
Skill: double kb C&J

AMRAP 10
12 double kb C&J 16/12kg
24 boxjumps

FUNDAMENTALS
Let's talk about: chalk

Skill: power clean, push press, box jumps

AMRAP 10
6 power cleans 40/30 kg
6 push presses 40/30 kg
24 box jumps

cool down: run

Lees meer

7th of May

7 mei 2017

SAQ warm up

WOD

8 x 100m sprint
REST 1:00 between sets

8 x 150m row
REST 1:30 between sets

FUNDAMENTALS
Let's talk about: restdays vs. recovery days

Skill: running, rowing

WOD:
8 x 100m sprint
REST 1:00 between sets

8 x 100m row
REST 1:30 between sets

cool down​: mobility

Lees meer

6/5/2017

6 mei 2017

functional warm up

WOD
AMRAP 30
20m bearcrawl
10 backsquats 70/50 kg
20 situps
10 push presses 70/50 kg

cool down​: hang

Lees meer

5.5.17

5 mei 2017

barbell warm up

WOD
Skill: snatch

5RFT
2 hang snatches 70/50 kg
8 burpees
32 double unders

Accessory work:
banded goodmorning 2 x 50 reps (2111)
banded glute bridge 2 x 50 reps (2111)

FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: muscle snatch, burpee, double unders

WOD: 5RFT
4 muscle snatches 30/20 kg
8 burpees
32 double unders (attempts)

cool down​: row

Lees meer