2019-02-11

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 11-Feb-19

Macro Cycle

CrossFit Open | December – February | Training Week 7

The Context

Quality

Energy System

Speed

Doe je mee met de CrossFit Open?

Strength Section

Strength Level 1
Burn & Build

4 Rounds of 3:00
8 Bench Press
8 Vertical Body Rows

Strength Level 2
FitnesS & Strength

4 Rounds of 3:00
5 Bench Press
5 Buddy Chinup Slow Negative

Strength Level 3
Performance

4 Rounds of 3:00
5 Bench Press
5 Chinups Weighted

Metcon Fitness

3 Rounds for Time
40 sec Work / 40 sec Rest
Cal Assault Bike
Cal Row
Cal Ski Erg
Sit-ups

Metcon performance

3 Rounds for Time
40 sec Work / 40 sec Rest
Cal Assault Bike
Cal Row
Cal Ski Erg
Sit-ups

Skills & Notes

Focus exercises this week: Squat Clean & Chinups Heavy

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar