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
