today

ORANGEWOD

Programming by CrossFit Haarlem

People

Workout today

Macro Cycle

Endurance   |   June – August   |   Training Week 25

The Context

Benchmark

Energy System

Heavy – Alactic

Strength Section

Strength Level 1
Burn & Build

4 Rounds of 2 minutes
1min Rope Ups
8 Box Squat

Strength Level 2
Fitness

4 Rounds of 2 minutes
4 Strict Chin-up to Chest (weighted)

Strength Level 3
Performance

4 Rounds of 2 minutes
2 Strict Muscle-Ups

Metcon Fitness

DT
5 rounds for time of:
12 Deadlifts
9 Kettlebell Swings
9 Pushups

Metcon performance

DT
5 rounds for time of:
12 Deadlifts 70/45kg
9 Hang Power Cleans 70/45kg
6 Push Jerks 70/45kg

Notes & Links

Focus exercises this week: Deadlift & Ring Dips

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar