Workout today
Training Week 3
The Context
Mental Toughness
Energy System
Endurance Durability
CrossFit Haarlem Announcement
Strength Section
STRUCTURAL STRENGTH
Muscle Building
No Strength
complexity
Metcon Fitness
Buddy WOD
2 Rounds
30 DB Hang Power Snatch
40 Body Rows
50 DB Front Squat
60 Pushups
70 Buddy Situps
—
Finisher
250m Sandbag carry
Metcon performance
Buddy WOD
2 Rounds
30 Hang Power Snatch
40 Pullups
50 Front Squat
60 Pushups
70 Buddy Wall Ball Situps
—
Finisher
350m Sandbag carry
Cool Down
3 Rounds
1min Reps L Active Pigeon
1min Reps R Active Pigeon
Notes & Skills
Focus Exercises this week: Clean & Handstand Pushups – Hanging & Jefferson Curl
Week Overview
Movement Hierarchies
Benchmark Workouts
Weather Radar
| 100% | 90% | 80% | 70% | 60% | 50% | 40% | 30% | 20% |
| 200 | 180 | 160 | 140 | 120 | 100 | 80 | 60 | 40 |
| 190 | 171 | 152 | 133 | 114 | 95 | 76 | 57 | 38 |
| 180 | 162 | 144 | 126 | 108 | 90 | 72 | 54 | 36 |
| 170 | 153 | 136 | 119 | 102 | 85 | 68 | 51 | 34 |
| 160 | 144 | 128 | 112 | 96 | 80 | 64 | 48 | 32 |
| 150 | 135 | 120 | 105 | 90 | 75 | 60 | 45 | 30 |
| 140 | 126 | 112 | 98 | 84 | 70 | 56 | 42 | 28 |
| 130 | 117 | 104 | 91 | 78 | 65 | 52 | 39 | 26 |
| 120 | 108 | 96 | 84 | 72 | 60 | 48 | 36 | 24 |
| 110 | 99 | 88 | 77 | 66 | 55 | 44 | 33 | 22 |
| 100 | 90 | 80 | 70 | 60 | 50 | 40 | 30 | 20 |
| 90 | 81 | 72 | 63 | 54 | 45 | 36 | 27 | 18 |
| 80 | 72 | 64 | 56 | 48 | 40 | 32 | 24 | 16 |
| 70 | 63 | 56 | 49 | 42 | 35 | 28 | 21 | 14 |
| 60 | 54 | 48 | 42 | 36 | 30 | 24 | 18 | 12 |
| 50 | 45 | 40 | 35 | 30 | 25 | 20 | 15 | 10 |
| 40 | 36 | 32 | 28 | 24 | 20 | 16 | 12 | 8 |