WEEK OF 1.27.25

“E PLURIBUS UNUM”

OLYMPIC LIFTING is back this week!

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 1.27.24 “RALLY CAR”

OLYMPIC:

Work up to a heavy 1 rep Snatch

METCON:

2 Rounds of:

5min AMRAP of:

Bike Calories

(3 Bar Muscle Up or 6 Pull Up EMOM)

2min Rest then:

5min AMRAP of:

Snatches…115/75

(6 Burpee over bar EMOM)

2min Rest

For Total Reps

TUESDAY 1.28.24 “SNOW SHOES”

STRENGTH:

3×5 Front Box Squat

METCON:

E3MOM for 15min:

25/20cal Ski

15 Back Squat…135/95

For Slowest Round

WEDNESDAY 1.29.25 “OCCAM’S RAZOR”

OLYMPIC:

Work up to a heavy 1 rep Clean n Jerk

METCON:

25 Rounds of:

3 Clean n Jerk…135/95

3 Burpee Over Bar

For Time

(20min Time Cap)

THURSDAY 1.30.25 “5th WHEEL”

CORE VALUES:

12min AMRAP of:

20 Flutter Kicks

20 Sit Ups

16 “Around the world” Knees to Chest

(1min plank E3MOM)

METCON:

E4MOM for 20min:

21/17cal Run

18 HSPU…25’s (sub- DB Bench Press)

For Slowest Round

FRIDAY 1.31.25 “THE GRIPPLER”

BUILDER:

3 Rounds of:

15 DB Shoulder Press

15 Strict Pull Ups

15 Dips

15 Skull Crushers

METCON:

2 Rounds of:

7min AMRAP of:

50/40cal Row

30 Deadlifts…185/125

20 Toes to Bar

3min Rest

For Total Reps

SATURDAY 2.1.25 “UNO”

METCON:

Every 3min for 27min:

60m Reverse Sled Drag…270/225

4 Wall walks

For Slowest Round

SUNDAY 2.2.25 “KICK ROX”

NO OLYMPIC CLASS TODAY

HYROX:

E5MOM for 45min:

400m Run

20m Burpee Broad Jump

12/8cal Ski

For Slowest Round

*alternate between ski and row each round*