Viikko-ohjelma 24.-30.8.-26

CF WOD Strength 1 (ma)

Power Snatch skill training

Find Power Snatch 1 RM
TC 12min

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3x e2,5m FQ
– 4 BTN Snatch grip press + 4 OHS

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

DU skill training

Annie
50-40-30-20-10 reps of
– DU
– sit ups
For Time

TC 12min

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

KBS pyramidi
5x e3m
8-6-4-7-10 KBS

15xEMOM
1. 8 FS
2. 8 side plank hip abductions right leg
3. 8 feet elevated push ups
4. 8 side plank hip abductions left leg
5. 8 seated ring pull up

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

5x e2,5m
– 3 thrusters

8x e1,5m
1. 6 DL
2. 6 Bench press

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Soututesti

Intended stimulus: RPE 9/10

CF WOD Strength 3 (to)

Weighted strict pull up / negative pull up
5x e3m
– 4 reps

16x EMOM (30s on / 30s off) FQ
1. T2B
2. lateral box step overs
3. pendlay row
4. wall walks

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Clean + Jerk -bbcycling skill training

Macho man
EMOM, Death by:
– 3 Power Cleans
– 3 Front Squats
– 3 Jerks

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Intended stimulus: RPE 9/10