2019-04-17

ORANGEWOD

17-Apr-19

LOG YOUR Results

Context

Toughness

Energy System

Work Capacity

TODAY'S RESULTS

STRENGTH

FITNESS

PERFORMANCE

Olympic Lifting Workshop
Zaterdag 11 Mei. Max 12 plaatsen. Kom je ook?
https://linktr.ee/cfh

TODAY'S RESULTS

STRENGTH

FITNESS

PERFORMANCE

Strength Section

Strength

4 Rounds of 3 minutes
8 Stiffleg Deadlift 4 sec Negative
2-3 Rope Ups

Performance

4 Rounds of 3 minutes
8 Stiffleg Deadlift 4 sec Negative
8 Rope Pullups
or Jump-up + Slow Negative

Competition

4 Rounds of 3 minutes
1-2 Legless Rope Climbs
8 Stiffleg Deadlift 4 sec Negative

Metcon Fitness

4 min AMRAP
10 Box Jumps
10 Pike Rows

30 sec rest after 4 min
4 min AMRAP
10 Box Step Up
10 Knee Raises

30 sec rest after 4 min
4 min AMRAP
10 Box Step Up
10 Pike Rows

Metcon performance

4 min AMRAP
14 Box Jumps
8 Chest to Bar Pullups

30 sec rest after 4 min
4 min AMRAP
12 Box Step Over
10 Toes2Bar

30 sec rest after 4 min
4 min AMRAP
10 Burpees Box Hop Over 30”
8 Bar Muscle-ups
scale is Body Row

Skills & Notes

Focus exercises this week: Weighted Lunges & Rope Climbs

Cool Down

3 Rounds
8 Jefferson Curl
Kettlebell 8-24kg

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar