Viikko-ohjelma 31.8-6.9.-26

CF WOD Strength 1 (ma)

nopeusvoima,
12x e75s for quality
– 3-5 heavy WB to higher target
– 5 räjähtävä ring row
– 5 räjähtävä punnerrus
– 5 slam ball

16x EMOM FQ (30s on / 30s off)
1. DU
2. SL box squats (20s R / 20s L)
3. sled push
4. wall walk

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

Snatch skill training

For total reps, 3x e6m (4min on / 2min off):
– 7x 2×7,5m shuttle runs
– 15 hanging knee raises

In the time remaining, complete the following:
Round 1: snatches
Round 2: OHS
Round 3: squat snatches

♀ 35 lb (15 kg)
♂ 45 lb (20 kg)

Intended stimulus, koko treeni: RPE 6/10

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)

HSPU skill training

16x EMOM
1. 6 sumo DL
2. 10 DB Bench press
3. 5 strict pull ups / negative pull ups
4. 2×6 reverse lunge

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

28min EMOM, 40s on / 20s off
1. row
2. abmat sit ups
3. sled push
4. ring row
5. run
6. burpee broad jump
7. farmers carry lungewalk

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

Power clean t&g training
8x e1,5m FQ
– 3x power clean

Push jerk t&g training
8x e1,5m FQ
– 3x push press

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

partner wod, YGIG
– 750/600m row
– 50 box jump overs (step down)
– 25 burpee T2B
– 8x2x12,5m front hold carry 24/16kg
– 25 burpee T2B
– 50 box jump overs (step down)
– 750/600m row

TC 30min

Intended stimulus: RPE 7/10