Viikko-ohjelma 12.-18.10.-26

La klo 12 ei wodia

CF WOD Strength 1 (ma)

10x e2m
1. 5-5-4-3-3 Thrusters
@ 60-70-80-90-90+% Thruster 3 RM
2. 5-5-4-3-3
weighted strict pull ups / negative-

3x e3m (2m on / 1m off)
– 2×6 bent leg twist
– 10 reverse crunches
– 2×15 heel touches
– remaining time up/down plank

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

intervallit
4xe6m
3min AMRAP:
Rx:
– 5 WW
– 50 DU
– 5 burpee box jump overs
– 50 DU

Intended stimulus, koko treeni: RPE 8/10

CF Basics Strength (ti)

10x e1,5m
1. 5 BS @ 70% 1RM / RIR 2-3
2. 2×8 kettlebell gorilla row @ RIR 2-3

12x EMOM
1. 8-10 Strict press @ RIR 3-4
2. 8-10 seated ring pull ups
3. 6-10 V-ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

For 15min, find heavy of the day
– 3 hang Power Snatch

3x e3m
– 5-4-3 Snatch DL @
ascending weight

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Partner WOD, YGIG

Station 1: 10min AMRAP of
a) 10 WB + 10 cal row
b) rest

Station 2: 10min AMRAP of
a) 10 burpees + 4x15m farmers carry @ 2x 16/24 kg KB
b) rest

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

Rope climb Skill training

12x EMOM (30s on / 30s off)
1. DB bench press
2. 2xKB suitcase lunge walk
3. slow negative RMU on low rings

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

C+J skill training

20x EMOM
1. 5-10 T2B (Rx+: 3-6 BMU)
2. 5-6 power cleans
3. 5-6 FS
4. 5-6 power jerks
@ machoman 10 round target weight

Tc: 15min

Intended stimulus, koko treeni: RPE 8/10