ORANGEWOD
Programming by CrossFit Haarlem
People
Workout today
Macro Cycle
Strength | September – November | Training Week 43
The Context
Quality
Energy System
Work Capacity
Strength Section
Strength Level 1
Burn & Build
12 min EMOM alternating
5+5 Dumbbell Press
6 Body Rows
5+5 Dumbbell Press
6 Body Rows
Strength Level 2
FitnesS & Strength
12 min EMOM alternating
5+5 Dumbbell Snatch
amrap SLOW Muscle-Ups Transitions
5+5 Dumbbell Snatch
amrap SLOW Muscle-Ups Transitions
Strength Level 3
Performance
12 min EMOM alternating
10 Dumbbell Snatch Alternating
1-3 Muscle-Ups
10 Dumbbell Snatch Alternating
1-3 Muscle-Ups
Metcon Fitness
10min AMRAP
10 Kettlebell Swings
10 Knee Raises
10 Kettlebell Swings
10 Knee Raises
Metcon performance
10min AMRAP
10 HANG Power Snatches
10 Toes2Bar
10 HANG Power Snatches
10 Toes2Bar
Skills & Notes
Focus exercises this week: Weighted Lunges & Handstand Walk
Cool Down
Week Overview
Movement Hierarchies
Benchmark Workouts
