WEEK OF 11.20.23
**Save the date**
EXPLODE FRIENDSGIVING– January 13th
-Wednesday (Night before Thanksgiving) NO 6PM CLASS
-Thursday (Thanksgiving) NO CLASSES
-Friday (day after Thanksgiving) NO 6am or 7:30am CLASS
**PROGRAM NOTES**
GETTING JACKED!!
This will be the second week of our 8 week cycle of Wendler 5,3,1.
Monday and Tuesdays METCON should be the ones you don’t want to miss. We try to make these tough enough to kick off the week without beating you up too much.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Friday is another tough METCON to send you off into the weekend.
Saturday is a HEAVY METCON
Sunday is Olympic followed by Zone 2
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 11.20.23 “CRITERIUM”
WENDLER:
Deadlift
70% x 3
80% x 3
90% x 3 plus
METCON:
E7MOM for 21min:
21 Deadlifts…225/155
34 HSPU…floor (sub- HR Push Ups)
55/44cal Bike
For Slowest Round
TUESDAY 11.21.23 “PUNCH DRUNK”
OLYMPIC:
5 x 2 Snatch Balance
7 x 2 Snatch (pause below knee)
METCON:
3 Rounds of:
40/32cal Row
27 Back Squats…135/95
18 Chest to Bar Pull Ups
2min Rest
For Time
(21min Time Cap)
WEDNESDAY 11.22.23 “10 FOLD”
***NO 6pm CLASS***
WENDLER:
BENCH PRESS
70% x 3
80% x 3
90% x 3 plus
METCON:
E10MOM for 30min:
20 G.I. Janes
30 S Arm DB Snatch
30/24 Ski Erg Calories
20 Toes to Bar
60m Walking Lunge
For Slowest Round
THURSDAY 11.23.23 “THANKSGIVING”
**NO CLASSES**
FRIDAY 11.24.23 “RICE CRISPIES”
**NO 6am or 7:30am CLASS**
WENDLER:
BACK SQUAT
70% x 3
80% x 3
90% x 3 plus
METCON:
8 Rounds of:
9 Thrusters…115/75
10 Pull Ups (sub- 4 RMU)
11 KB Swings…70/53
For Time
(16min Time Cap
SATURDAY 11.18.23 “THE BARBER”
WENDLER:
SHOULDER PRESS
70% x 3
80% x 3
90% x 3 plus
METCON:
10 Rounds of:
6 Snatch…135/95
12/9cal Ski
6 Clean n Jerk…135/95
12/9cal Bike
For Time
SUNDAY 11.26.23 “REFRESH”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(1 Front Squat, 1 Squat Clean, 1 Jerk)
**take the FS from the rack
7×1 Snatch Complex
(1 OHS, High Hang Squat Snatch)
ZONE 2- 9:30am:
2 Rounds of:
5min AMRAP of Jump Rope
5min AMRAP of Row Calories
5min AMRAP of Bike
5min AMRAP of Ski
For Recovery