Viikko-ohjelma 29.6-5.7.-26

CF WOD Strength 1 (ma)

Rope climb skill training

8x EMOM
1. 10 DL @ 50% 1RM
2. 100m run

8x EMOM
1. 8-16 push ups
2. 15-25 air squats

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Snatch skill training

Amanda
9-7-5 Reps For time:
– RMU
– Snatch 61/43 kg
TC 12min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL @ 65% 1RM / RIR 2-3

8x e2m
1. 10 WB + 5-10 pull ups
2. 6 Bench press + 10 KBS
@ 65% Bench press 1 RM / RIR 3

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

10x e1,5m
1. 5 weighted strict pull ups / negative pull ups
2. 5 Bench press

16x EMOM
1. 8-12 T2B
2. 6 box step up + shoulder press Right side
3. 6 box step up + shoulder press Left side
4. 20-40 DU

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

32min EMOM, 40s on / 20s off
1. KB swing (16/12 kg)
2. bicycle crunch
3. ring row
4. sled push
5. easy run
6. burpee broad jump
7. air squat
8. bike

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

C+J skill training

C+J

For 10 minutes, 3-5 rounds:
– 3 FS + 3 BS

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

Partner WOD:
Eva Relay YGIG
5 rounds of:
– 800 meter Run
– 30 KBS 24/16kg
– 30 Pull-Ups

Intended stimulus: RPE 8/10