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ORANGEWOD

Programming by CrossFit Haarlem

People

Workout today

Macro Cycle

CrossFit Open | December – February | Training Week 4

The Context

Quality

Energy System

Heavy – Alactic

Doe je mee met de CrossFit Open?

Strength Section

Strength Level 1
Burn & Build

12 EMOM Alternating
6 DB Front Squat
Single Double Practice

Strength Level 2
FitnesS & Strength

12 EMOM Alternating
3 Power Clean Build-up
Double Under Practice

Strength Level 3
Performance

12 EMOM Alternating
3 Squat Clean Build-up
Triple Under Practice

Metcon Fitness

8min AMRAP
40 Single Unders
10 Rus Kettlebell Swings
10 Kettlebell/DB Squats

rest 1 minute

1 min AMRAP Air Squats

Metcon performance

8min AMRAP
30 Double Unders
8 Squat Cleans 60/35kg

rest 1 minute

1 min AMRAP Air Squats

Skills & Notes

Focus exercises this week: Front Squat & Jerk

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar