Viikko-ohjelma 8.-14.6.-26

CF WOD Strength 1 (ma)

Thruster pyramidi
5x e3m
8-5-3-6-10

16x EMOM
1. seated ring pull ups
2. push ups
3. air squats
4. FR KB carry

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Clean skill training
8x e1,5m

3 rounds For time:
– 15 T2B
– 40 DU
– 10 Cleans @ ascending weight

TC 15min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

nopeusvoima,
12x e1,5m for quality
– WB side throw
– yhden jalan hyppy for length
– räjähtävä punnerrus
– slam ball

8x e1,5m
1. Right side:
– 6 SL box squat
– 8 DB press
– 10 DB row
2. Left side:
– 6 SL box squat
– 8 DB press
– 10 DB row

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Skill training SL squat

15x EMOM
1. seated press
2. Pistol Squat
3. Kipping pull ups

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Basics Murph-mainen -alkutesti

20x EMOM
1. run
2. pull ups
3. push ups
4. air squats

Intended stimulus: RPE 9/10

CF WOD Strength 3 (to)

8x e2m
– 3-pos. Snatch elimination

4x e2,5m:
– 10 DL @ body weight
– 200m run

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

Ring skill training

Partner WOD:
10 rounds For time of:
A: 3 RMU / C2R / jumping RMU / assisted low ring RMU
B: 3 Back Squats
@ moderate weight

TC: 12min

Intended stimulus: RPE 8/10