2018-12-08

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 8-Dec-18

Macro Cycle

CrossFit Open | December – February | Training Week 49

The Context

Quality

Energy System

Volume – Lactic

CFH Christmas dinner on 22nd at 17:30. Please signup with the app.

Strength Section

Strength Level 1
Burn & Build

Strength Level 2
FitnesS & Strength

Strength Level 3
Performance

No Strength

Metcon Fitness

4 Rounds
30 Box Step-over 5-10kg Plate
40 Jumping Pullups
40 Kettlebell Swings
30 Knee Raises

Metcon performance

4 Rounds
30 Box Step-over Sand Bag
40 Kipping Pullups
40 Kettlebell Swings
30 Toes2Bar

Skills & Notes

Focus exercises this week: Deadlift & Ring Dips

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar