Viikko-ohjelma 22.-28.6.-26

CF WOD Strength 1 (ma)

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

5x e2m
– 6-10 ring row
– 8-16 push ups
– remaining time DU AMRAP
– rest 30s

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

T2B skill training

Adrian
7 rounds For Time:
– 3 forward rolls / candlestick rolls
– 5 Wallwalks
– 7 T2B
– 9 Box Jumps (Rx: 75/60cm)
TC 20min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 BS

16x EMOM:
– 8-10 DL
– 6-10 bar over burpees
– 6-10 ring row
– 8-12 WB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

For 15min Snatch skill training

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

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Helen
3 rounds for time:
– 400m run
– 21 KBS @24/16 kg
– 12 Pull ups
TC 15min

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Bench press pyramid
5x e2,5m
– 5-3-1-3-5 bench press

5x e3m
– 5-15 kipping pull ups
– 15-25 air squats
– 150-250m

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

C+J skill training

Partner WOD Laura
21min AMRAP of:
– 30 cal row
– 20 bar over burpees
– 10 power cleans @ 70/47,5 kg

Intended stimulus: RPE 8/10