Viikko-ohjelma 14.-20.9.-26

CF WOD Strength 1 (ma)

10x e2m
1. 5-5-4-4-3 Thrusters
2. 5-5-4-4-3 weighted strict pull ups / negative

3x e3m (2m on / 1m off)
– 8 V-ups
– 2×7 bent leg twist
– 2×10 heel touches
– remaining time up/down plank

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

partner WOD, YGIG, split reps

First

– 6-9-15 wall walks
– 60-90-150 DU

Then,

– 4-6-8 rope climbs
– 8-12-16 Back Squats

Intended stimulus, koko treeni: RPE 8/10

CF Basics Strength (ti)

10x e1,5m
1. 5 BS
2. 2×8 kettlebell gorilla row

12x EMOM
1. 8-10 Bench press
2. 12/10 cal row @ strong pulls ~20 S/M
3. 6-10 V-ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

8x e2m
1. 4 Strict press
2. 4 Clean DL

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

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Partner WOD, YGIG, split reps
20min AMRAP:
– 30 DL
– 30 bar over burpees
– 30 KBS
– 30 Box get overs
– 30 Goblet squats
– 30 pull ups

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

Snatch skill training

For 15min
– 3-3-2-2-1-1 Power Snatch

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

intervallit
4x e6m
– 12/10 cal row
– 10 box jumps
– 8 T2B
– 6 power cleans
– 4 power jerks

Intended stimulus: RPE 9/10