2019-01-11

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 11-Jan-19

Macro Cycle

CrossFit Open | December – February | Training Week 2

The Context

Benchmark

Energy System

Heavy – Alactic

Strength Section

Strength Level 1
Burn & Build

Metcon Prep 10min EMOM Alternating
Wall Ball Cleans
Hanging Drills

Strength Level 2
FitnesS & Strength

Metcon Prep 10min EMOM Alternating
Hang Power Clean + FSQ
Hanging Drills

Strength Level 3
Performance

Metcon Prep 10min EMOM Alternating
2 Squat Clean Build-up
Hanging Drills

Metcon Fitness

CrossFit Games Open 16.2
20 min AMRAP
25 Knee Raises
50 Single Unders
15 DB Squats

Metcon performance

CrossFit Games Open 16.2
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars

Skills & Notes

Focus exercises this week: Power Clean & Handstand Pushups

Cool Down

Handstand Holds
Handstand Streching

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar