Viikko-ohjelma 3.-9.8.-26

CF WOD Strength 1 (ma)

4x e4m
– 3 BS @ 80-90% 1RM
– 3-6 ring dips

9x EMOM (40s on / 20s off)
1. SL glute bridge (20s R / 20s L)
2. Front hold lungewalk
3. DU

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

Clean skill training

For time:
– 15 hang squat cleans
– 5 rope climbs

– 12 h s c
– 4 rope climbs

– 9 h s c
– 3 rope climbs

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 5 weighted pull ups / negative pull ups @ 70% 1RM / RIR 2-3

5x e3m
– 4 DL @ 70% 1RM
– 6 Bench press @ 70% 1RM
– 2×7,5m FR lunge walk @ 2xKB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Weighted strict pull up /
negative weighted pull up
5x e3m
– 3 reps

8x e2m
– 3 Bench press
– 4 DL

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

Partner WOD, all syncro

20min AMRAP of:
– 400m run
– 30 syncro sit ups
– 20 syncro WB / air squats
– 10 syncro burpee / devils press

Toisella kokoajan WB kannossa / mukana liikkeessä.

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

7x e2m
-50-100-150-200-xxx-xxx-xxx m run

mulus: RPE 7/10

CF WOD Metcon 2 (pe)

Angie
– 100 pull ups
– 100 push ups
– 100 sit ups
– 100 air squats
TC 30min

Intended stimulus: RPE 8/10