today

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout today

Macro Cycle

Strength | September – November | Training Week 46

The Context

Quality

Energy System

Work Capacity

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Levering half december.

Strength Section

Strength Level 1
Burn & Build

5 Rounds of 2:00
6 Deadlift
6 Dumbbell Squats

Strength Level 2
FitnesS & Strength

5 Complex
2 Deadlift
2 Hang Pull Wide
2 Muscle Snatches

Strength Level 3
Performance

5 Complex
2 Deadlift
2 Hang Power Snatch
2 Overhead Squats

Metcon Fitness

6 Rounds for Time
20 Plank Shoulder Taps
8 Body Row
16 Dumbbell HANG Snatch

Metcon performance

6 Rounds for Time
20 HS Shoulder Taps
8 Body Row
8 Power Snatches

Skills & Notes

Focus exercises this week: Squat Snatch & Kipping

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar