2019-02-13

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout 13-Feb-19

Macro Cycle

CrossFit Open | December – February | Training Week 7

The Context

Benchmark

Energy System

Volume – Lactic

Doe je mee met de CrossFit Open?

Strength Section

Strength Level 1
Burn & Build

4 Rounds of 3 minutes
8 Body Rows
30 sec Horse Stance

Strength Level 2
FitnesS & Strength

4 Rounds of 3 minutes
15 slow Muscle Ups Transitions
40 sec Horse Stance

Strength Level 3
Performance

4 Rounds of 3 minutes
1-3 Strict Muscle Ups
60 sec Horse Stance

Metcon Fitness

Annie
50-40-30-20-10 reps, for time of:
Single Under
AbMat Sit-up

Scaling reps
70-60-50-40 Single Unders
35-30-25-20 Sit-ups

Metcon performance

Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Skills & Notes

Focus exercises this week: Squat Clean & Chinups Heavy

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar