WEEK OF 8.25.25

This week we will continue on with the second microcycle of Wendler 5,3,1. Base your percentages off of your established new 1RM’s from 2 weeks ago.

My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today. 

If you ever have any questions about programming and our intentions, please reach out.

FOLLOW the INSTAGRAM @crossfitexplode 

See you all at the gym💪🏻

MONDAY 8.25.25 “CEMENT SHOES”

STRENGTH:

Deadlift

70% x 3

80% x 3

90% x 3 plus

METCON:

27…21…15…9 of:

Deadlift…185/125

Row Calories (21…15…9…6)

HSPU…floor

Bike Calories (21…15…9…6)

For Time

(22min Time Cap)

TUESDAY 8.26.25 “PUMP N RUN”

STRENGTH:

Bench Press

70% x 3

80% x 3

90% x 3 plus

METCON:

Every 6min for 24min:

24 S DB Box Step Ups…50/35…20”

18 Bench Press…155/95

400m Run

For Slowest Round

WEDNESDAY 8.27.25 “KARABELLE”

BUILDER:

E4MOM for 12min:

21 Strict Pull Ups

21 S Arm DB Row (each arm)

METCON:

10 Rounds of:

15 Wall Balls…20/14…10’

3 Snatches…135/95

For Time

(12min Time Cap)

THURSDAY 8.28.25 “HEART VALVE” 

BUILDER:

E4MOM for 12min:

21 Shoulder Press

21 DB Skull Crushers

METCON:

50…40…30 of:

Ski Cals

Row Cals

(3min Rest after each set)

For Time

(18min Time Cap)

FRIDAY 8.29.25 “PULMONARY DISTRESS”

STRENGTH:

Back Squat

70% x 3

80% x 3

90% x 3 plus

METCON:

Every 4min for 20min:

23/18cal Bike

15 Power Cleans…115/75

For Slowest Round

SATURDAY 8.30.25 “BETTY BOOP”

METCON:

5 Rounds of:

9 Shoulder Press…135/95

15 Back Squat…135/95

21 DB Hang Cleans…50/35’s

200m Run

For Time

SUNDAY 8.31.25 “ROXY MOUNTAINS”

E9MOM for 45min:

1000m Run

60m Sled Push…220/180

30m S DB Walking Lunge…35/25

For Slowest Round