Viikko-ohjelma 17.-23.8.-26

CF WOD Strength 1 (ma)

Power clean + FS + Push press -> thruster skill training

Find thruster 3 RM
TC 10min

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

Nopeusvoima
12x e75s
1. 3-5x slam ball
2. 10s accelerating sprint run
3. 3-5x high box jump

8x e2m
1. 2×6 FR rev. lunge + 8x bent over row
2. 2×8 SL glute bridge + 12 alt. V-ups

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

nopeusvoima,
12x e1,5m for quality
– 2×5 WB side throw
– 2×5 yhden jalan hyppy for length
– 5 räjähtävä punnerrus
– 5 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 kipping pull ups / C2B

15x EMOM (30s on / 30s off)
1. deficit push ups
2. DU
3. T2B
4. cossack squat
5. ring row

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

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

Intended stimulus: RPE 9/10

CF WOD Strength 3 (to)

Snatch skill training

Snatch

3 rounds of:
– 3-5x Snatch DL
@ 110-120% Snatch DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Murph
AMRAP-versiona

– 6min AMRAP run
– 6min AMRAP pull ups
– 6min AMRAP push ups
– 6min AMRAP air squats
– 6min AMRAP run

Intended stimulus: RPE 9/10