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
1min Rope Ups
8 Box Squat
Strength Level 2
Fitness
4 Rounds of 2 minutes
4 Strict Chin-up to Chest (weighted)
4 Strict Chin-up to Chest (weighted)
Strength Level 3
Performance
4 Rounds of 2 minutes
2 Strict Muscle-Ups
2 Strict Muscle-Ups
Metcon Fitness
DT
5 rounds for time of:
12 Deadlifts
9 Kettlebell Swings
9 Pushups
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
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
