today

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout today

Macro Cycle

CrossFit Open | December – February | Training Week 8

Focus Exercises

Squat Clean & Toes2bar

The Context

Toughness

Energy System

Work Capacity

Prep AND Finish

Notes & Links

” “

Warm Up

Cool Down

Strength Section

Strength Level 1

5 Rounds
8 Dumbell Front Squat
8 Leg Support Rope Pullups

Strength Level 2

5 Rounds
4 Front Squat
3 Rope Climbs

Strength Level 3

5 Rounds
3 Squat Clean
2 Legless Rope Climbs

Metcon

15 min AMRAP
8 Kettlebell Press Left
8 Kettlebell Press Right
8 Body Rows
8 Pushups

Metcon performance

15 min AMRAP
8 Kettlebell Press Left
8 Kettlebell Press Right
4 Bar Muscle Ups

Week Overview

Movement Hierarchies

Benchmark Workouts