Viikko-ohjelma 20.-26.7.-26

CF WOD Strength 1 (ma)

5x e3m
– 5 weighted strict pull ups / negative pull ups
+ 5-4-3-3-3 BS

10x EMOM (20s/20s/20s)
– 5-10 push ups
– 20s DU
– rest 20s

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

T2B skill training

30-20-10
– FR rev. Lunge @ 60/42,5 kg
– K2E / K290
600-400-200m
– run

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

Back squat pyramid
5x e2,5m
– 7-5-3-5-7 BS

8x e2m
1. 8 DL + 8 bar over burpee
2. 10 WB + 10 ring row

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

For 10min 3-5 rounds of:
– 3-5x Snatch DL

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

4x 6min pistettä, 2min lepoa välissä

1. piste
6min AMRAP Cindy

2. piste YGIG
– 2min sled push
– 2min sled pull
– 2min farmers carry

3. piste, 2 rnds
– 1min row
– 1min assault bike
– 1min skierg

4. piste, 6min AMRAP
– 100m run
– 2x10m lungewalk @1xKB on shoulder
– 2x10m iso karhu

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Bench press
5x e2,5m
– 6-5-4-3-2 bench press

run 400m

10x EMOM
– 5-10 kipping pull ups
– 8-15 air squats

run 400m

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

C+J skill training

Partner WOD
3 rounds For time of:
– 500/400m YGIG row
– 10 syncro bxj
– 20 syncro sit ups @ alt. 1xDB / partner
– 20 YGIG C+J
@ 50/35 kg

Intended stimulus: RPE 8/10