Viikko-ohjelma 27.7-2.8.-26

CF WOD Strength 1 (ma)

DU skill training

3x e2m
– 6 DL
– 30 DU

10x EMOM
– 6-12 push ups
– 9-16 air squats

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Snatch skill training

For time:
– 15 power snatches
– 5 rope climbs

– 12 power snatches
– 4 rope climbs

– 9 power snatches
– 3 rope climbs

– 6 power snatches
– 2 rope climbs

– 3 power snatches
– 1 rope climb

Rx: 60/42,5 kg

TC 18min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL

8x e2m
1. 10 WB + 5-10 pull ups
2. 6 Bench press + 10 KBS

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

10x e1,5m
1. 4 weighted strict pull ups /
negative pull ups
2. 4 Bench press
@ 75-80% 1 RM

15x EMOM
1. 8-12 T2B
2. lunge asennossa hauiskääntö + pystypunnerrus R
3. -”- L
4. 50m sprint
5. rest

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

mulus: RPE 7/10

CF WOD Metcon 2 (pe)

Kipping pull up skill training

Helen
3 rounds of:
– 400 meter Run
– 21 KBS 24/16kg
– 12 Pull-Ups

TC: 15min

Intended stimulus: RPE 8/10