2019-01-13

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 13-Jan-19

Macro Cycle

CrossFit Open | December – February | Training Week 2

The Context

Toughness

Energy System

Endurance Durability

Strength Section

Strength Level 1
Burn & Build

3 Rounds of 3 minutes
4x8m Sandbag Carry
5+5 DB Row

Strength Level 2
FitnesS & Strength

3 Rounds of 3 minutes
4x8m Sandbag Carry
5 Barbell Row

Strength Level 3
Performance

3 Rounds of 3 minutes
4x8m Sandbag Carry
5 Barbell Row

Metcon Fitness

6 Rounds for Time
50 Single Unders
250m Running
6 Man Makers (DB 0-10kg)

Metcon performance

6 Rounds for Time
40 Double Unders
350m Running
8 Man Makers (DB 5-10kg)

Skills & Notes

Focus exercises this week: Power Clean & Handstand Pushups

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar