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
