2018-12-06

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 6-Dec-18

Macro Cycle

CrossFit Open | December – February | Training Week 49

The Context

Quality

Energy System

Speed

Strength Section

Strength Level 1
Burn & Build

4 Rounds of 3 minutes
5 Deadlift
Kipping Practice

Strength Level 2
FitnesS & Strength

4 Rounds of 3 minutes
5 Deadlift
3-6 Chest to Bar Kipping Pullups

Strength Level 3
Performance

4 Rounds of 3 minutes
5 Deadlift
2-4 Belly to Bar Kipping Pullups

Metcon Fitness

3 Rounds
In Pairs of 3
60sec Cal Rowing
Rest 30sec
30sec Max Calories Assault Bike

Metcon performance

3 Rounds
In Pairs of 3
60sec Cal Rowing
Rest 30sec
30sec Max Calories Assault Bike

Skills & Notes

Practice fast rower feet straps

Focus exercises this week: Deadlift & Ring Dips

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar