Viikko-ohjelma 7.-13.9.-26

CF WOD Strength 1 (ma)

6x e1,5m
– snatch high pull
– hang power snatch
– power snatch

4x e3m
– 3 power snatch
@ 80-85 % power snatch 1 RM

3x e3m
– 5-4-3 snatch DL
@ ascending weight

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

28xEMOM (40s on / 20s off)
1. wall walks / feet elevated meter worms
2. Lungewalk @ 2xKB front rack carry
3. T2B / Hanging knee raises
4. DU
5. strict HSPU (feet on a box)
6. SL glute bridge (20s R / 20s L)
7. shuttle run

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 5 weighted pull ups / negative pull ups

5x e3m
– 4 DL
– 6 Bench press
– 2×7,5m FR lunge walk

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

6x e75s
– power clean
– hang squat clean
– power jerk
– OH to shoulders

For 10min
work towards heavy
– 2x clean + 2x power jerk

3x e3m
– 1 FS + 3 BS @ 80% FS 1 RM

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

intervallit
4x e6m
– 500/400m row
– 12 burpees
– 9 KBS

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

RMU skill training

16x EMOM
1. 8 Bench press
2. 5-10 strict pull up
3. 10 Box step ups
4. 2×8 kettlebell gorilla row

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Fight Gone Bad

3 rounds for max reps of:
1. 1 minute of wall-ball shots
2. 1 minute of sumo deadlift high pulls
3. 1 minute of box jumps
4. 1 minute of push presses
5. 1 minute of rowing for calories
6. Rest 1 minute

Rx: 35/25 kg

Intended stimulus: RPE 8/10