Home | Crossfit Bink 36

05-11-17

5 november 2017

Gymnastics warm up

WOD
AMRAP 21
400m run
10 sandbag to shoulder 60/40kg
20 box jumps

FUNDAMENTALS
Let's talk about: why we choose to do sandbag workouts

Skill: sandbag to shoulder, box jumps

AMRAP 13
400m run
10 sandbag to shoulder 40/30kg
20 box jumps

Cool down: run

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04-11-17

4 november 2017

Dumbell warm up


WOD
For time
2k row
100 dumbell snatches 22.5/15kg

Accessory
Excentric handstand push ups
3xmax reps @4111 tempo

Cool down: row

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03-11-17

3 november 2017

Functional warm up


WOD
Skill: handstand walk

4 rounds for time
10m handstand walk
16 pull ups
36 walking lunges

Accessory:
Weighted pull ups
3x5-7reps @2111 tempo

FUNDAMENTALS
Let's talk about: scaling

Skill: handstand walk around the box, jumping pull ups, walking lunges

4 rounds for time
2 handstand walks around the box
16 jumping pull ups
36 walking lunges

Cool down: mobility

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02-11-17

2 november 2017

Barbell warm up


WOD
Build up to RX weight Clean & Jerk

AMRAP 5
Clean & Jerk 80/50kg
rest 5min
AMRAP 5
Snatches 60/40kg
rest 5min
AMRAP 5
Thrusters 40/30kg

FUNDAMENTALS
Let's talk about: purpose of rest between sets

Skill: medball cleans, overhead squats, thrusters

AMRAP 5
Medball cleans
rest 5min
AMRAP 5
Overhead squats 30/20kg
rest 5min
AMRAP 5
Thrusters 20/15kg

Cool down: skill

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01-11-17

1 november 2017

Gymnastics warm up


WOD
Skill: toes to bar, double unders

AMRAP 20
34 double unders
17 toes to bar

FUNDAMENTALS
Let's talk about: supplements

Skill: double unders, knees to elbow/chest

AMRAP 13
22 double unders (attempts)
17 knees to elbow/chest

Cool down: single unders
 

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