Programming by CrossFit Haarlem


Workout 14-Jan-18

Macro Cycle

CrossFit Open | December – February | Training Week 2

The Context


Energy System

Endurance Durability

Strength Section

Strength Level 1
Burn & Build

4 Rounds
8 Dumbbell Thrusters
3 Chinups Heavy
Up with buddy support – Down slow negative

Strength Level 2

4 Rounds
8 Dumbbell Thrusters
3 Chinups Heavy

Strength Level 3

4 Rounds
8 Barbell Thruster Heavy
3 Chinups Heavy 5sec Negative

Metcon Fitness

7 Rounds For Time
5 Overhead Squat 60/35/20kg
4 Pistols
3 Wall Walk
2 Ring Muscle Ups
target: time cap:

Metcon performance

Notes & Links

Wall Walk – Start in plank and walk up to a handstand.

Focus exercises this week: Power Clean & Ring Muscle-Ups

Cool Down

12 reps Jefferson Curls

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar