WEEK OF 2.3.25

***NEW CLASS ADDED***

Thursday 7pm HYROX Prep

“E PLURIBUS UNUM”

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 2.3.24 “PRESSURE COOK”

OLYMPIC:

Work up to a heavy Clean n Jerk Complex

(Complex- 2 Power Clean, 1 Squat Clean, 1 Jerk)

METCON:

27…21…15…9 of:

Clean n Jerk…115/75

Toes to Bar

(EMOM 3 Burpee Over Bar)

For Time

(23min Time Cap)

TUESDAY 2.4.24 “FLAT TIRE”

STRENGTH:

3×5 Box Back Squat

METCON:

E4MOM for 24min:

4 Bar Muscle Ups (sub- 9 Pull Ups)

9 Thrusters…135/95

21/17cal Bike

For Slowest Round

WEDNESDAY 2.5.25 “THE PACKAGE”

OLYMPIC:

Work up to a heavy SnatchComplex

(Complex- 2 Power Snatch, 1 Squat Snatch)

METCON:

5 Rounds of:

10 Snatch…135/95

15 HSPU…25’s

20 Box Jump Overs…24/20”

For Time

(20min Time Cap)

THURSDAY 2.6.25 “SKIN WALKER”

***NO 6am CLASS TODAY***

CORE VALUES:

8min AMRAP of:

18 Hollow Rock n Roll

18 Grasshoppers

18 S Extended Arm DB Sit Ups

METCON:

E5MOM for 20min:

21/17cal Run

15 KB Swings…70/53

20m Walking Lunge…70/53

For Slowest Round

*7:00pm HYROX*

4 Rounds:

800M Run (60 Cal)

30m Burpee Broad Jump

400m Row

20 Wall Balls

For Time

(45min Time Cap)

FRIDAY 2.7.25 “OVERBUILT”

STRENGTH:

3×5 Close Grip Bench

3×5 Strict Pull Up

METCON:

8 Rounds of:

8 Deadlifts…225/155

8 Bench Press…185/115

8 Strict Chin Up

For Time

(20min Time Cap)

SATURDAY 2.8.25 “POUNDER”

METCON:

10 Rounds of:

5 G.I. Janes

4 Power Cleans…205/145

3 Front Squats…205/145

2 S2OH…205/145

For Time

SUNDAY 2.9.25 “JINGLE BALL ROX”

HYROX:

3 Rounds of:

1200m Run

60m Burpee Broad Jump

300m Ski

30m Sled Pull

30m Sled Push

300m Row

40 Wall Balls

2min Rest

For Time

(53min Time Cap)