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ORANGEWOD

Programming by CrossFit Haarlem

People

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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

Strength Level 2
FitnesS & Strength

12 min EMOM alternating
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

Metcon Fitness

10min AMRAP
10 Kettlebell Swings
10 Knee Raises

Metcon performance

10min AMRAP
10 HANG Power Snatches
10 Toes2Bar

Skills & Notes

Focus exercises this week: Weighted Lunges & Handstand Walk

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar