WEEK OF 9.1.25
**One Class Only Labor Day 9.1.25**
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 9.1.25 “LABOR PAINS”
**10:00am CLASS ONLY TODAY**
With a partner, complete the following:
18…15…12…9…6 of:
Clean n Jerk…165/115
(3 Rounds of “Cindy” before each set)
For Time
(21min Time Cap)
*Barbell has to be off the ground while other partner completes “Cindy” rounds. Share work as necessary.
TUESDAY 9.2.25 “OPEN THROTTLE”
STRENGTH:
Deadlift
75% x 5
85% x 3
95% x 1 plus
METCON:
Every 6min for 18min:
33/26cal Bike
22 Deadlifts…225/155
33 HSPU…floor
For Slowest Round
WEDNESDAY 9.3.25 “SLIM PICKINGS”
STRENGTH:
Back Squat
75% x 5
85% x 3
95% x 1 plus
METCON:
10 Rounds of:
(2) 30m Shuttle Touches
10 Wall Balls
5 KB Swings…70/53
2min Rest then:
2000m Row
90m Sled Push…270/225
30 Burpee Bar Touch
For Time
(40min Time Cap)
THURSDAY 9.4.25 “CHILLY DOG”
BUILDER:
E4MOM for 12min:
12 Strict Pull Ups
12 Bench Press
12 KB Upright Row
12 Dips
METCON:
5 Rounds of:
3min AMRAP of:
24/19cal Ski
12 Snatches…135/95
6 Burpee Over Bar
3min Rest
For Total Reps
FRIDAY 9.5.25 “SLIP KNOT”
STRENGTH:
Bench Press
75% x 5
85% x 3
95% x 1 plus
METCON:
3 Rounds of:
200m Run
30/24cal Row
20/16cal Bike
18 Pull Ups (sub- 7 Ring Muscle Ups)
4min Rest
For Time
(24min Time Cap)
SATURDAY 9.6.25 “TUG BUTT”
METCON:
4 Rounds of:
18 Back Squats…185/125
15 Toes to Bar
(6) 40’ Rope Sled Drag…135/90
1min Rest
For Time
SUNDAY 9.7.25 “ROXY COTTON”
5 Rounds of:
800m Run
300m Row
300m Ski
30m S DB Walking Lunge…35/25
20 Wall Balls
For Slowest Round