Viikko-ohjelma 27.4.-3.5.-26

CF WOD Strength 1 (ma)

15x e2m
1.-5. 3x push press @ 80% 1 RM (maasta)

6.-10. 3x power clean + 1x STOH
@ work towards challenging weight

11.-15. 3x FS + 3x 3s jerk dip hold
@ work towards 80% FS 1 RM / 110% push press 1RM

Intended stimulus, koko treeni: RPE 7/10

CF WOD Strength 2 (ti)

15min RMU skill training

10x e1,5m
1. 3-3-3-3-5 Hip Thrust right leg
2. 3-3-3-3-5 Hip thrust left leg
@80% 1 RM

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (ti)

35x EMOM (40s on / 20s off)
1. side lunge + plate drag
2. push up + plank plate drag
3. KBS
4. Bike
5. half kneeling SA DB bicep curl to press (20s R / 20s L)
6. sled push
7. hanging knee raises

Intended stimulus: RPE 6/10

CF WOD Metcon 1 (ke)

15min Power Snatch skill training

10xEMOM
1. 8x bar over burpee + AMRAP Snatch
2. rest
@ 30/40 kg

immediately after (1min rest): 5min to find heavy power snatch of the day

Intended stimulus, koko treeni: RPE 7/10

CF Foundations, The Fix

Vappuviikolla ei The Fixiä

CF Basics Strength

Vappuviikolla ei CF Basicsiä torstaina.

CF WOD Strength 3 (to)

Nopeusvoima 15min
– 5-10-5m shuttle run
– 3x explosive push up
– 3x high box jump
– 3x jumping / tempo pull ups

10x e1,5m
1. 3-5-3-5-3 rev. FR lunge right leg
2. 3-5-3-5-3 rev. FR lunge left leg
@75-75-80-80-85% 1 RM

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

Partner WOD

4 rnds For Time of:
– 10 YGIG wall walks
– 20 syncro DL @70/47,5 kg
– 80 YGIG DU
– 20 syncro WB

TC 30 min

Intended stimulus: RPE 8/10